Revolved Half Moon Yoga Flow | One Hour | also includes Revolved Dancer & Firefly Pose

Transcript

let's get started in a child's pose make it right there so nice to see you all happy wins let's go ahead and settle in your child's pose sit your hips back rest your forehead down relax your body feel yourself arrive to your practice start observing your breath calm the mind still your thoughts use your breath to soothe your nervous system here inhale through the nose feel free to Exhale out through the mouth finding a sense of calm of peace honoring yourself or sitting aside your time to move in your yoga practice and then start to check in with your body your physical form how you're feeling today as you continue to observe your physical Sensations just start to deepen the breath and if you are able just keep the mouth seal to breathe in and out through your nose allow the hips to be just a little bit heavier here as you settle down and then take your deepest breath of the day through the nose out through the nose and then continue the steady flow of your breath throughout class from here connect your palms bend your elbows touch your thumbs to the nape of your neck stretching out the triceps and then slowly release the Palms inhale raise the tabletop parallel your shins inhale for cow pose lift tailbone the Gaze exhale round your back for cat inhale for Africa and exhale round so moving with fluid motions allow your hips to sway feel out the shoulders notice the wrists and then just feeling again the continued Sensations throughout your your back moving as you want here in any direction right from here we'll shift forward to your seal pose walk your hands forward transfer weight onto your thighs lift the chest and exhale tuck the toes sit back to a lift more lifted child's pose and then inhale right forward to your heel exhale back As you move like this slowly warming up your spine feeling out those shoulders again your wrists your low back all right in this room here go forward let your tummy touch the mat keep your arms where they are the windshield wiper your legs side to side all the way down onto the chest feel free to make a circle with your shins one way the other and then let the legs go hug the legs together inhale for a lifted cobra extending through the front line of the body look right and left now massaging out your neck the lower down inhale bring it back up and so you can look right and left release one here interlace the hands behind you our Locus both exhale your breath inhale lift legs arms head chest pull the fist back stretch out through the front line breathing exhale release inhale table and then exhale to your down dog nice work feel yourself arrive in your down dog just notice if your hamstrings feel tight today and you feel just a bit sore or whatever you're kind of working through breathe in through all the tight spaces start walking out your dog if you haven't or you can just simply Hold Steady Wherever You Are keep pressing your chest towards the thighs working a bit more lift in those hips and inhale look forward exhale walk to the middle space inhale to your halfway lift hands to your shins exhale forward fold and curl your spine raise up once you reach the top let's take some shoulder rolls inhale shoulders up rotate back and down continue inhale up back down a few more here just loosening up there through the shoulder but the shoulder and back area on the inhale lift arms stays up exhale Swan Dive down halfway lift inhale exhale Crouch and curl round into a little ball once you're in the ball look right and left so you can start to stretch the connective tissues that attach to your spine looking good pointing the knees forward balance into your toe stand lift arms High think of lifting your hips or rather your ribs away from your hips here exhale to a forward fold and remain here Bend those knees generously find a rock forward and back or a sway side to side as you let your torso descend heavy onto your legs there you go feel some relief in your neck let the head and neck hang heavy you can also as an option step onto your hands for your gorilla pose if you'd like to take that feeling generous Bend in your knees since it's early in class and then start to play with shifting your weight wherever you find yourself let go of your hands if you went underneath your feet hands to hips inhale raise up exhale takes you to your first back bend hold on to the sacrum and back pockets crack open the chest as you take the elbows back and breathe here yeah looking good keep pressing the hips take little sips of air and slowly curl in around all the way down and to find a tuck and curl find your toes and again inhale the arms High and in this time we'll introduce a Twist left arm forward right arm back and think of it imagine a wall right there where you put your right palm on the wall and you allow your right arm to be straight good clap your hands to the front and then twist to the left this range of motion might be a bit smaller but just try to maximize your space inhale Center exhale forward fold lift those hips a little bit deeper this time another option wrap your piece fingers around your big toes and let your elbows Point outward tame your breath here really important to anchor down awesome hands to Hicks right and so the low back exhale back then and inhale upright yourself up this time open Twist to the left again just continuing to warm up your spine or shoulders think of lifting the crown of the head a bit higher so you can find more height good inhale Center Arms up and then exhale move your right hand down and then back for your open Twist prevent your hip from rotating nice try to keep your arms and hands straight good inhale Center interlace hands behind you find your your lean back here support your skull think of elongating the skull away from your neck and then all the way up finding that curve exhale fold forward round in to your tuck and curl then from here lift those knees high or rather Heels High Point the knees forward inhale lift the arms nice we'll twist again this time to the left open Twist to the left find your balance inhale Center and then exhale to the left stretching the feet looking good inhale lift then exhale plant The Palms preparing for a crow pose if you wish not to arm balance you can take the Frog it's early on so just kind of feel out where the strength is today we'll all be in frog in a moment and then exhale or frog nice work stretch out the wrists Point your your chest forward and put your knees outward press your elbows against your knees so that you can scoop your pelvis under and forward keep the legs wide exhale to forward fold Point your heels back while your toes go forward and then find the most nourishing wide-legged fold that you can yeah nice Josh think of trying to decompress every single bone along your back inhale to a halfway lift finally exhale down dog just simply step back through this one when you're ready inhale the left leg up and then listen carefully equal way through the arms and then move your left leg right and left should be a pretty tiny movement there nice good and then from here left knee to your nose inhale left leg up exhale left knee to nose inhale up left knee to nose good inhale up and exhale down dog reposition your hands if you need inhale the right leg up bring the right leg in and to the side super small in and side this is just to activate the core good inhale leg back exhale knee to nose inhale leg back exhale shift inhale back exhale shift and inhale back exhale going down really nice all right a bit more here bend the knees slightly walk the hands to the feet halfway lift lengthen exhale fold walk to plank for yourself back walk your hands lift those hips high like you're piping up stretch the hamstrings and then inhale walk yourself to plank you want your long spine hips are level yeah there you go inhale walk back exhale walk forward and you can see here if you can take a chaturanga or slide down to your chest into your belly for a cobra pose take your time feel free to hold if you need and then we'll meet in downtown is it all here inhale halfway lift and exhale fold send the right leg up it doesn't have to be super high once you're here begin to slide your right leg to the left and then bring it to the right notice where your weight is along your left foot keep your left knee safe while you just navigate the right and left motion of this right leg you'll feel your glute working your inner thighs your core and then slide the right foot next to the left we'll switch inhale left leg up and when you're ready find the Inward and outward motion this helps to stretch your hamstrings it also helps to activate your obliques so you're through you slide the left leg towards the right Crouch and curl a little ball inhale the arms High and then this time hands to Your Heart of space once you feel balanced lift those heels a bit higher and hold on to your elbows behind you once you're there find a bit of a gaze up if you want a challenge breathe today exhale forward fold hip hips High no worries if you lean back and in the feet hips of distance wrap your fingers around your big toes elbows wide find even more of a depth here nice looking good maybe this time you can start to straighten out the legs more inhale to halfway lift release your fingers exhale fold and inhale rest standing now that you're standing in to release your hands leave your pointer fingers up and out take a side Bend to the right ribs in strung right underarm inhale Center and then over to the left keep the biceps engaged your triceps good inhale Center and then over to the right Center and over to the left all right good inhale Center exhale sit back to your pose take your variation so you can be arms back arms forward or all the way up whichever one you chose think of sitting back into the heels relax any tension in your neck if your arms are back tricep to point back hold lift the heart and then inhale stand up everyone good work flush it out exhale open Twist to the left inhale Center open Twist to the right inhale Center and exhale chair pose this time your arms can go up on the exhale take the hands back lift the heels high balance there lift the chest lift the heart find spaciousness think of graceful balance here and then if you can look slightly forward while you sit about two to three inches lower hold strong making sure if your knees have anything going on put your hands on the ground if not go all the way down to your toe squat arms overhead and if you would like exhale frog or Crow plant the hands shift feel free to jump back to your chaturanga or just head straight there by stepping back nice marker upward dog and exhales okay down up you're gonna shake your head yes and no if you need look right and left if you'd like and then slowly lower the knees all right inhale reach the arms up exhale open Twist to the left so we've we've been exploring this twist in many different shapes inhale the arms High and then exhale to the right one more on each side we just want to unlock the spine inhale exhale to the left and an inhale Center exhale to the right awesome inhale reach the arms High exhale hands behind you find your camel pose ELO was dropped back lift your heart maybe Chin off the chest if you can and then very slowly have a seat one hand to heart one hand to belly as you find your moment of rest here take four more breaths in this pose feeling the big expansion of breath through the rib cage your back body good inhale rise up exhale to your camel once more hands to your sacrum press the chest breathe strong elbows strong shoulders and an inhaled rise this time hold on to your right side of your mat and Elevate the arms exhale Circle forward and go to the left so just find any range of motion that you can get here nice you guys even it out we'll end on one side and inhale back to Center exhale to your camel just even it out slowly release and to the ground tuck your toes to plank from here lift the hips up down dog inhale heels up exhale right of those hips exhale hover the knees inhale to your plank exhale down done five more inhale heels exhale knees inhale forward exhale back good keep going inhale up exhale knees inhale forward exhale back two more inhale exhale hover inhale plank and exhale last one inhale up exhale knees inhale plank and exhale down Tuck nice inhale the right leg up exhale step forward open Twist right arm high scoot your right foot to the side so that you can fully extend into or bend into the right knee rather nice exhale thread the needle here right arm goes to the underneath the left thigh and look to the left allow a stretch in your neck allow the stretch in your hips yeah look left good inhale open up in an exhale Slide the right hand underneath again inhale open Twist and exhale through inhale right arm high and exhale release the left knee get settle into your hips here you can walk your right foot to the side if you need or slightly forward create more space awesome and then inhale Slide the come up onto the Palm Slide the right or the hips back finding your half splits actively Flex those toes just feeling the hamstring lengthening we got about two more breaths here elongate through the rib cage Flex the foot spin the right knee plant the right foot inhale reach the right arm up and over and then exhale take a hold of your left foot finding your quad opening feel free to actively draw your left hip to your left glute and then or left heel to your left and slowly release the Palms keep the left knee there send the right leg back to hip height walk your hands closer underneath your shoulders and then simply move your leg in and out to the side good feeling the outer hip outer glute feeling the inner thighs and then slowly lift the left arm forward hold strong rib cage in resist gravity and exhale take a hold of the right foot now for your tiger pose breathing and gently release tuck the toes and the hips up downward facing notice the difference between your right leg and your left hopefully rights more open inhale the left leg High when you're ready exhale step forward open Twist inhale the left arm high make some space whatever you need to do to do that make sure your left knee is bent 90 degree angle would be ideal here lift the right heel higher exhale thread the needle the left arm goes through okay so the left hold here think of think of sending your rib cage up your lower abs in yeah there you go inhale open up left arm exhale thread the needle look great really getting this next stretch good inhale left arm one more time exhale through bend the left knee more good inhale up and then exhale very slowly lower down right knee comes down left hand to your thigh feel free to descend the hips closer to the mat feeling out how much space you can create there and then relaxing your head soothing breaths slide your hips back find your half splits Flex the left toes Shine the chest elongate the crown of the head actively pull on your left side pinky toe stinky knuckle and then as you do this feel free to lift your lower abs away from your hips so finding some more liquid exhale the Left Foot Down rather open up left arm overhead and then take a hold of your right foot finding your opening openness here through the right side quad follow the gates left softly release plenty hands Slide the left leg back and then reach the right or rather just stay here and then shift the leg in and out keep the lower abs drawn in and then when you completed that reach the right arm forward and take the right hand hold on to the left foot once again creating some more space through the right shoulder blade gaze forward it for this one for your tiger pose slowly release Palms release the knees suck the toes down dog all right adding on inhale right leg up exhale step through inhale Crescent find yourself overhead spread your toes any amount of depth there in in through the front knee arms strong next to your ears lift the left heel higher and then exhale open Twist to the right so we've been here before just feel free to power up the pose by getting a bit deeper into your right thigh nice one more breath the right hand to sacrum inhale the left arm high for exalted crested lunge and exhale pyramid pose bring it down left heel comes down now try to straighten out your right leg we're going to keep adding on book for now just think of grounding your heels leveling out your hips okay move your left foot to the left even more and then on the inhale right arm high ER gaze exhale release down two more inhale open up exhale release one more inhale open and exhale down from here Warrior One arms up and then hands to your hips slide your right foot to the center of your mat and find your Warrior three if you are able just keep the arms behind you or you can also do hands to Heart find enough balance now to play let's move your left leg to the side and then bring it in out and in relax your shoulders out and in good you got it out and in inhale Crescent lunge Let It Go let's exhale open Twist to the right again inhale exalted Crescent lift the left arm high and then take a side Bend to the right please as you reach up and over the left heel is lifted there you go nice Josh and inhale Center listen carefully exhale hand down to your revolt Half Moon pose yeah nice good try to move your hand below your shoulders so so you will need to move it forward it's okay good good good good tricky pose here release inhale where you left and it will give it a break again exhale pyramid because this one maybe forehead tuition Ben uraney plant The Palms in front of you three-legged dog right leg up and Scorpion the leg from now you can take a chaturanga we'll head to down dog or just simply stay in the open hip maximizing that stretch and we'll meet in dog nice Josh all right inhale the left leg up and exhale step inhale Crescent and then try to maintain your length here Bend into the left thigh even out your hips lift your right knee or right heel high above the ground spread your left toes explore any amount of depth you can gain here nice and then exhale open Twist to the left try not to tighten anything so loosen the grip from your toes your fingers find a bit of depth feel the right hip flexor stretch and then the left hand to sacrum inhale the right arm high first one here exalted Crescent exhale brings you down pyramid nice work so maybe this side's not as open we're gonna just take our time for Pyramid it's nice to tuck the chin a bit so you can get that release in the neck working hamstring trying to straighten out your leg nice all right then screw your right foot to the right more inhale open up to your real bulb triangle left arm exhale lower handle open exhale down you see you guys inhale open exhale down inhale Warrior one exhale hands to hips step into the middle and then send the right leg back okay this side's a bit trickier for some especially for me choices arms back or hands to heart or if you're really really trying to go for arms forward and then from here that right leg shoots right exhale in if you lose your balance it's okay out and in so so you also want to lower the legs so you can still get the motion without it being super high it's Parker keep going you're good and then release inhale Crescent lunge see you guys have fun to your footing I'm a little bit unstable nice exhale open Twist left you got it Josh make sure your left knee is bent a lot left hand sacrum right arm high and then please take a moment to side Bend towards the left inhale right back up exhale right hand down to your ex to your revolved Half Moon pose excuse me now if you have a block it's a bit easier there's no requirement to put your hand left hand up in the air you can leave it on the sacrum this is a big twist keep going doesn't have to be perfect just breathe nice and then right hand right foot back Warrior one how was that exhale parents like that one is a very humbling pose I love being challenged by it inhale raise up Warrior one and then exhale plant The Palms tuck the right toes and the left leg up and Scorpion bend the left knee really open up that hip nice then feel free to take a chaturanga or enjoy the openness we'll meet in down dog lower down to the knees on the fingertips take a few cat cows just reset after those big balancing poses are also going to reset her body and plant The Palms inhale to thread the needle let's lift the right arm high and exhale through okay you can do this just regular you can tuck your left toes you can take a bind you can float your left leg a lot of different options just listen to your body and then hug your left hand in and unwind you can scoot your left knee to the side if you want more space and exhale return table other side inhale the left arm exhale thread the needle same thing with this one just really make this a feel-good opportunity take a break do what you need bind tuck the right toes when you lift the leg and slowly right hand down inhale the left arm high you can even scoot your right knee to the side so you have more space exhale all right inhale to your plank pose lift it on up so strong everyone great work damn dog the hell look for it Ben and he's exhale hop half the lift inhale exhale fold inhale stand exhale hands to Heart then take a few neck rolls just unwind really good to reset go the other direction now if you can all right let's find a chair pose arms forward for this one you can open up the arm Circle post sit a bit deeper a bit lower nice bit more and inhale right knee up let's go in for Eagle right arm underneath right leg on top some of my favorite poses to get into the back here behind the shoulder blades there you go and you can Crouch we've been balancing a lot you can go to Warrior three here with bound Eagle arms Eagles will rise to neutral on line Circle the arms Let It Go and exhale toe back bend inhale chair arms forward exhale arms to a goal post or W shape sit back more heels a bit more yeah ribs in and then inhale left knee up when you're prepared slides to your Eagle left leg on top find your balance left arm underneath then you can Crouch and try to say your gaze when you do this if you get distracted just come back to your breath good and an inhale return to your eagle and exhale release arms up good work and exhale back and flush it up inhale arms High and exhale hands to your heart's face now take a few shoulder Strokes again we're gonna go to our next pose inhale the arms up and exhale right hand to your foot for your dancer's prep just stay here keep the knees together we're going to get to where we're going just hold tight take the left hand grab onto the pinky side of your right foot and switch arms okay right arm up then reverse dancers hose let's go for it kick back so if you if you want to try you'll from here you'll transition to Half Moon pose nice Josh really good Parker good work bring it up feet together guys arms High and exhale hand start all right lift your left foot preparing for regular dancers just connect your knees just find your balance for now and then your right hand goes to your left outside edge so the pinky side switch hands left arm then when you want kick back this is like tiger pose but you're standing up yeah beautiful so so good how are you then if you want to try it's going to be a very graceful ideally transition okay that was not good to Half Moon pose this one's like been having a bit of trouble on my left side today and healthy together right right arms up exhale hands to Heart and then Crouch and curl bring it in shake out the wrists shake out the arms good plantain and spine frog breathe steadily here and then let's slide to the side of your mat so your long ways extend the legs out to a v-shape find your toes to face upward arms overhead and we will stretch hold on to the right side of your mat not your toes up and over keep those toes pointed up and then switch this is more of the side Bend first inhale Center exhale hold on to your toes let's bow okay inhale raise bend your knees think of like a like a wide frog here just like this yeah there you go and two options so you can go to prone frog where this whole unit will be on the mat or you can come with me find your your regular frog plant the hands so we did that thread the needle in the beginning with the thigh I'm gonna find that thigh and arm connection here sit back and then find your Firefly oh Firefly pose all right so your hands have to be like not too wide it needs to be grippable if you're slippery and you're sweaty it might be challenging but you can still do it nice breathe so so good steady sit down feet together arms up and let's take a seated twist one way inhale uprail seated just the other way so so good you guys inhale up hold on to your ankles we'll bow keep your big toes together okay so inhale lift you can go to your boat pose now or if you want to if you liked the other pose Firefly we're going to do a different variation so you want I'm going to show you the side you want to sit back triceps and thigh connection like what we've been doing earlier and then you can sit back eventually you can cross your feet if you're not too slippery and you'll slide down your arms to return nice boat good good good nice elastic nice so strong everyone nice from your arm balance let's meet in boat so you already in boat just stay there okay and then bend your knees open Twist right and inhale up exhale up right and left good sacrum half boat five four three so hard to talk to and one lift it up and widen the legs full such good work today and from here you'll lift it up it's fish pose feet together elbows from the ground one of my favorite poses only because it's really uncomfortable but it's really good for you breathe breathe and cross the legs we're going to go into our pigeon pose let's work right leg up exhale pigeon so the right and left motion earlier that we did is to just help our core inner thigh strength it really helps for the there's Firefly arm balances let your hips settle in for your frog pose I mean like pigeon pose Breathe Here elongate the left leg back a bit more try to relax your forehead whether it's on the floor or just lifting the back of the head and slowly hands to the ground inhale tuck the left toes exhale and then inhale right knee up with slipper dog if you can get creative get fun with it a lot of back bends today and an exhale return we'll go into our left side pigeon wherever it lands no pressure at all just make sure your knee is protected it doesn't feel any pain and that you feel the stretch in the outer hip foreign Half Moon you can't go into cold it really takes the body a lot of warming up to do it so nice work today keep the right foot completely straight behind you hands to the ground inhale exhale tuck inhale open exhale flip and bring it down slide through lay down find your bridge pose take your time nourish bridge pose good lower down and then you got a second bridge or if you would like wheel pose we worked on inner thighs we were done glutes core so really should be pretty warmed up beautiful Josh knees point forward it's so good chin tucks unwind very gently knees in legs of the wall roll ankles hug the knees happy baby the ear inner thigh is relaxed find a straddle stretch now piece fingers round the big toe feel free to sway side to side if you'd like and then we'll find your Eagle legs right leg on top first legs to the right gaze left and inhale Center lift left leg on top eagle okay is right inhale Center any final poses are welcome otherwise lay down shavasana well-deserved we tucked those shoulders under chest opened let your face be soft unclench your teeth your lips I love fresh new sensation into the throat to the heart space allow yourself to fully relax here for the next few moments and then these last few moments elongate the back of the neck it's like tuck you my chin inhale awaken fingertips toes roll your wrists and your ankles Big Stretch overhead look right and left and hug your knees into your chest rock and roll forward and back and you are seated no rush at all let's start to roll the shoulders again and start to roll the neck maybe gaze right left ear to shoulder hear your shoulder inhale arms and exhale bow for ceiling or practice namaste nice work I hope you feel really twisty and strong and open make sure you drink lots of water and I will see you guys soon take care really nice to have you in class bye