ROCKET YOGA with music 🎵 | Bottle Rocket | 60 minute yoga class

Transcript

hi i'm allison howard welcome to my youtube channel today's yoga practice is going to be a bottle rocket practice in the style that i normally practice when i practice rocket on my own at home rocket is a system of yoga derived from ashtanga yoga originally developed by larry schultz and i learned it from his student amber jean espelage so all you really need are is your mat and yourself i really like to use a couple of cork blocks for this practice rocket is meant to be a lot of fun and it's meant to encourage you to experiment with different poses different expressions of the practice so if anything that we do here is not accessible to you today it might be later on as you continue to practice and try things out so i hope you enjoy and let's get started [Music] come to the top of your mat we'll begin with a slight space in our heels toes point in toward one another lengthen down through the tailbone shoulder blades come down the back palms of the hands might shine forward open and take a lift through the crown of the head and a slight tuck of the chin draw your navel up and back toward the spine and take a slight lift of the pelvic floor you might like to engage ujjayi pranayama that slight hissing sound at the back of the throat it sounds like you're fogging up a mirror with the lips closed [Applause] then we'll begin take an inhale lift your arms up look up exhale hinge at the hips forward fold [Music] inhale halfway lift hands come to shins arda uttanasana exhale plant your hands on the floor step your feet back for this first one to plank pose you're welcome to lower the knees or keep them lifted inhale shift your shoulders forward bend your elbows 90 degrees chaturanga dandasana inhale to upward facing dog and exhale roll over your toes downward facing dog [Music] breathe in long and strong and downward facing dog grip the mat with the hands you might take a nice wide stance with the feet you can bend your knees any amount and lift your sitting bones up toward the sky take a nice inhale here and a long slow exhale [Music] on your next inhale lift your heels exhale bend into your knees look in between your hands and step hop or walk to the top of the mat halfway lift exhale fold in inhale reach the arms up come to stand and exhale hands to heart center inhale reach the arms up exhale hand hinge at the hips forward fold uttanasana inhale halfway lift uttanasana exhale plant the hands step or hop it back to plank pose and go through your chaturanga urdhva exhale to adam asana downward facing dog find your breath here and down dog lift the pelvic floor up engage the navel point back toward the spine breathe in long and strong and breathe out slowly inhale lift your heels exhale bend your knees look to the top of the mat step walk or hop halfway lift exhale forward fold inhale reach your arms up come to stand or bahastasana exhale hands to heart center samasthiti one more just like that inhale reach the arms up forward exhale forward fold uttanasana inhale uttanasana exhale plant the hand step or hop it back to plank inhale upward facing dog exhale downward facing dog nice long slow breath [Music] find your point of steadiness and ease here in this down dog [Music] wrap shoulder blades around the rib cage lift the hip points up into the sky [Music] inhale lift your heels exhale bend your knees and inhale step or hop halfway lift out of uttanasana exhale forward fold inhale with bahastasana exhale samba sun be inhale sink your hips back reach your arms up katasana chair pose look up towards your thumbs and exhale forward fold inhale halfway lift exhale plant your hands step or hop it back inhale to upward facing exhale downward facing dog inhale your right heel lifts to the sky exhale plant the foot in between the hands come up warrior one exhale frame off the right foot step the right foot back to meet the left and flow upward facing out automatically left foot comes forward right heel grounds warrior one exhale frame off the left foot with your hands and flow aro downward facing dog nice long slip breath here and pause for just a moment in this downward facing dog [Applause] take an inhale lift your heels exhale bend your knees look at the top of the mat and arrive halfway lift exhale forward fold inhale sink your hips back reach your arms up exhale to stand again inhale sink your hips back reach your arms up exhale forward fold inhale halfway exhale plant the hands step or hop it back inhale to upward facing exhale downward facing dog right foot comes forward warrior one exhale frame off the right foot flow upward facing to downward facing left foot comes forward inhale come up warrior one exhale frame off the left foot with the hands and flow [Music] downward facing dog beautiful [Music] [Applause] take a long inhale maybe re-engage ujjayi pranayama if you've lost it [Music] find your breath and on your next inhale lift your heels bend your knees and inhale step or hop to the top of the mat halfway lift exhale fold in inhale sink the hips back reach the arms up and exhale to stand sama sittihi one more sunbee sink your hips back reach your arms up exhale forward fold inhale halfway lift exhale plant the hands hop it back forward [Music] right foot comes forward left foot rounds inhale warrior one exhale frame off the right foot and flow [Music] left foot comes forward inhale come up warrior one exhale frame off the left foot and flow downward facing dog [Applause] so nice that nice wide stance of the feet is nice for me on my hips it also encourages me to bend the knees as much as i need and to feel a lot of opening sensation and through the sacrum take an inhale lift your heels exhale bend your knees look in between the hands and arrive halfway lift exhale forward fold inhale and exhale to stand nice sink your hips back reach your arms up oop katasana and hold here gaze up toward the thumbs lengthen tailbone down sink weight into your heels breath is long and strong [Music] inhale here and on your next exhale sink your hips farther back chest comes down toward your thighs arms reach forward in space toward the top edge of the mat sink weight further back into the heels breathe here [Music] and exhale your hands come down to the mat you can step your feet back just a bit we're setting up here for crow pose so sink weight into the heels of the hands grip the mat with your fingertips shift your shoulders forward and you might experiment with lifting one heel maybe lift both heels [Music] and you can lower down or hop it back and flow chaturanga to up dog downward facing dog beautiful [Music] from our downward facing dog we'll inhale lift our right heel to the sky exhale plant that right foot in between the hands ground on the back left heel and inhale come up warrior one [Music] nice strong warrior one gaze can be up towards the thumbs [Music] pull your navel point back toward the spine [Music] take an inhale and exhale open the arms out warrior two tailbone lengthens down you might adjust that back foot gaze out over the middle finger of the right hand [Music] lengthen the breath [Music] take an inhale straighten into the right thigh your right hand comes forward forward and down to your shin to a block or maybe to the ground inhale left arm comes up to the sky [Music] nice take an inhale here and as you're ready exhale your left hand comes down your right hand steps to the outside of your right foot left foot steps forward about a foot maybe even a little bit more your left hand can come to a block if you like right hand comes to the right hip lengthen through the crown of the head forward in space begin to square off the hips and revolve the right shoulder and right ribs up toward the sky maybe lengthen the right hand up toward the sky as well revolved triangle pose [Music] hold here feel the sensation of length in the back backs of the legs if that's where you feel it or perhaps the lack of length there if that's not what you're feeling take an exhale right hand comes down hands frame off the right foot and press your left heel up toward the sky for the standing out pose you might take your right hand to the back side of your right calf to play around with the balance [Music] exhale your left toes come back toward the back edge of the mat open your arms out again warrior two take an inhale here in warrior two right hand comes forward and down if you like you can bring your right forearm to your right thigh or your right fingertips can come down to the mat left arm sweeps under and overhead utita extended side angle [Music] if you'd like to go for the bind reaching the left hand around behind the back right arm comes underneath open the chest up toward the sky and hold here for another breath inhale release come back up warrior two revolve around bringing the hips square toward the top of the mat i like to come up onto the ball mound of my left foot or you can bring it into warrior one position inhale reach your arms up exhale hands come down through prayer lengthen up through the crown of the head hinge forward about 45 degrees and then using the strength in your core rotate rotate rotate around toward your right hook your left elbow on the outside of the right thigh [Music] beautiful [Music] take a long inhale and an exhale lower the left knee down to the mat your hands can come down to the mat as well adjust your placement on the mat so you don't run into any furniture like i am about to and then start to lower your right hip down onto your right elbow and then maybe find a little bit of lift up off of the floor with each of your feet just play around [Music] and if it doesn't happen today that's okay just keep it going step the feet back and flow to chaturanga inhale to upward facing dog exhale downward facing dog nice bring your knees down to the mat elbows come down to the mat forearms come to the mat you can interlace your fingers or leave them flat on the mat tuck your toes under and lift your hips up into dolphin pose you can walk your feet forward any amount to get that lift sensation in the hips you can experiment with dolphin push-ups pressing your chin up towards your thumbs and back pressing forward and back building strength in the shoulders holding here and exhale lower the knees down press the hips back over the heels child's pose [Music] rocket yoga is all about playing around with different expressions of the poses and there are so many expressions available to you if you'd like to take something i'm not taking or if something i'm taking is not in your practice there are always modifications from child's pose tuck your toes under lift your hips back downward facing dog here from downward facing dog take an inhale lift your left heel exhale plant the foot in between the hands ground down the back foot at 60 degrees inhale up warrior one gaze up towards the thumbs press into the outside of the right foot [Music] engage ugh take an inhale here and exhale open the arms out warrior two gaze out over the middle left finger shoulder blades come down the back [Music] navel point draws up and in a bunda take a long inhale here and an even longer exhale inhale straighten into the left thigh left arm comes forward forward and down to your shin or to the ground or to a block right hand up toward the sky [Music] triconasana [Music] exhale your right hand comes down left hand comes to the outside of the left foot and your right foot steps forward about a foot square off your hips towards the top of the mat your right hand comes forward in space maybe you grab a block your left hand comes to your left hip lengthen the crown of your head toward the top of the mat and use your core to twist yourself around and to the left your left arm might extend up overhead revolve triangle pose [Music] take an inhale here and exhale on your next exhale your left hand comes down toward the mat you're you can remove the block if you were using it and step up onto your left foot right heel reaches up to the sky your forehead comes down towards your left shin for standing l hips are square and level here so you're not opening the right foot up toward the sky [Music] take an inhale and exhale slip your right foot back toward the back of the mat open out again into warrior two here in warrior two your left arm is gonna come forward and down to the mat or your left shin can come to your left thigh right arm sweeps under and overhead um extended side angle take a long inhale here if you'd like you can go for the bind open the right ribs up toward the sky [Music] inhale come back up warrior two pivot onto the ball mound of the right foot or bring your hand your foot into warrior one position exhale hands come down to heart center your crown of your head reaches forward in space hinge forward and twist from your core around to your left bring the right elbow to the left thigh [Applause] and breathe take an inhale here exhale your left knee comes down your hands can come down to the mat or to the ground again just play around with this so if it doesn't happen for you today you can just experiment with this pose you're going to lower down your left hip onto the outside of your left elbow and begin to transfer weight forward in space lift your back foot up off of the mat and start to straighten into your left foot [Music] and as you're ready exhale come down hands come down to the mat step it back to plank pose and go through your flow to urban muka and exhale downward facing dog you can lower your knees down here again and go into your dolphin push-ups again lifting the hips [Applause] if pinching my ass in it is in your practice you can set up for a forearm stand i don't need to fall on youtube so i'm going to use a little bit of support from this piece of furniture to get myself into a forearm stand so i'll bring my elbows down onto the ground bringing my elbows parallel and either grip my hands together or leave my hands flat on the floor lift one foot up toward the sky and then kick myself up and find some lift you can play around with that if it is in your practice [Music] and find yourself lowering down gently to the ground you can bring your hips back over your heels you can stretch forward into a child's pose often for me a child's pose right after an inversion doesn't feel so great so i will sit with my hands on my thighs and as you're ready hands come down to the mat tuck your toes under lift your hips up and back downward facing dog walk your hands back toward your feet preparing for forward folds bring your piece fingers underneath your big toes take an inhale lift your heart space halfway and exhale fold forward you can bend your knees generously here lengthening your sitting bones up to the sky [Music] allow your head to hang heavy lift moolabanda engage udianabenda to find a little more depth in the fold [Music] take an inhale lift halfway bring your hands underneath your feet your toes come into the creases of your wrists take an inhale lift your chest any amount and exhale fold forward [Music] beautiful release your hands from under the feet walk your hands up the shins and come slowly to stand come up onto your tiptoes lift your hands up toward the sky gaze up toward the rafters and tippy toe twinkle toes up toward the top of that and all the way back all the way up toward the top of the mat again play around with it and then release step your feet wide wide wide onto the mat your toes might angle in ever so slightly maybe about 20 degrees inhale lengthen your arms up and overhead and exhale hinge at the hips bring your hands down to the insides of the feet and then forward fold your forehead might come down or the crown of your head might come down to the mat or it might not you might want to try lifting up into a tripod hands headstand if your if your head is down on the ground or you might stay grounded here today with me [Music] take an inhale here gather yourself and come all the way back up exhale hands come down clasp the hands in opposite in reverse prayer behind the back so your hands are in reverse prayer behind the back just like this if that does not work for you you can take opposite elbows so find opposite elbows and clasp on with your opposite hand [Music] take an inhale lift the chest and exhale fold forward [Music] head hangs heavy here lift the pelvic floor [Music] and engage the navel point back toward the spine take an inhale come all the way up to stand release the hands inhale reach the arms up and overhead and exhale hands come behind the back again interlace the fingers maybe try the way that you do less frequently interlacing the fingers behind the back lift the chest up toward the sky and exhale hinge at the hips fold forward [Music] [Music] [Music] take an inhale here exhale release your hands down your peace fingers come to your big toes bend your elbows outwards and inhale lift your chest exhale fold in this series of prasar taparis nasanas progresses through all of these different forward folds giving your body a lot of time to adjust [Music] to these poses release your hand fingers from your big toes bring your hands underneath the face and walk your feet out on the mat wide wide wide as wide as feels comfortable for you you might stay right up here on the hands or if you like you can bring your forearms down onto the ground and feel the opening sensation ground down the outer feet onto the mat [Music] lift in this pose really strongly engage the core take an inhale here breathe through any strong sensation you might have this is not many people's favorite pose a lot of strong sensations here for me at least walk your hands back toward the center and then begin to pivot around toward your right bring your left knee down to the mat you may be able to sit completely down and do a full split here that is not me and i like to bring a block underneath my right hip in this pose and rest my right hip down some days i'm a little bit higher up than others some days i'm more fully down onto the ground just depends on the day take an inhale reach your arms up and exhale fold forward any amount toward your extended right leg [Music] do you know take an inhale back of the heart space guides you back up pivot around hands come toward your left come around toward your left leg move that block out of the way this side might be really really different it certainly is for me so you may like to have a block or some surface to prop your hip on on this side gauge how this side might be different from the other side in rocket we take function over form so the goal here is to bend the right leg any amount that you might need to sit on a prop to do whatever you might need in order to just experiment with this pose inhale lift your arms up and exhale fold forward toward your left leg [Music] inhale back of the heart space guide you up you can remove that block out from underneath the hip if you needed it place it off to the side open your legs out into this seated wide legged pose pull the flesh back away from your sitting bones so that you can sit high and tall through the crown of the head take an inhale lift up through the fingertips and exhale fold forward hands come down to the ground you can walk them far forward in space you can allow the head to hang heavy and just settle into this pose for a [Music] moment [Music] beautiful walk yourself back up so you might like to bring your legs in a little bit closer together a little bit smaller v in this pose [Music] the heels of your hands are going to come to the insides of your inner thighs you really want to sit back onto your onto the backs of your sitting bones and then rock yourself forward and press into the heels of your hands and attempt to lift your sitting bones up and off the floor mula bender checkup varies from day to day so it might work for you it might not it might work for me it might not take an inhale and lift and lower might get a little air time you might not pivot toward the right leg and try it on one side lift and lower left leg lift and lower that's it pivot around hands come to the top of the mat step or hop it back inhale toward the mucha and exhale beautiful take an inhale lift your heels exhale bend into your knees look to the top of the mat and arrive halfway lift exhale forward fold inhale reach the arms all the way up and exhale hands come to heart center beautiful we'll take a reverse prayer behind the back again or opposite elbows whatever you prefer take an inhale lift your right foot and exhale pivot around toward the back of the mat square the hips off toward the short edge of the mat inhale lift your chest up and exhale fold forward toward your right leg [Music] inhale back of the heart space guide you back up here pivot toward the top of the mat inhale and exhale fold forward toward your extended left leg [Music] and inhale come all the way back up to stand bring your right foot forward to meet the left release the hands shake it out from here we'll take tree pose lift your right knee up to be parallel to your mat pivot your right thigh around into the right and reach down for your right foot and tuck it into the left inner thigh hands come together at heart center or maybe they extend up tall overhead find your balance [Music] you might gaze up toward the sky press the foot into the inner thigh and press the inner thigh back into the foot take an inhale here and you might fall out exhale release that foot bring your right foot back bring your chest parallel to the mat hands can extend back alongside the hips or you might superman fly them forward in space exhale come all the way back up to stand nice let's try that on the other side bring your left thigh parallel to the mat externally rotate the left thigh around toward the left bring your left foot into the inner right thigh and place it there hands come come to heart center and you might lift them up toward the sky [Music] reaching up through the crown of the head [Music] exhale your hands come down release the left foot from the inner right thigh keep the knee lifted and then hinge at the hips bring your chest down and your left foot back in space to a warrior three inhale come all the way back up and exhale to stand shake that out inhale reach the arms up exhale forward fold inhale halfway lift exhale plant your hands step it back to plank pose and go through your flow word downward facing dog here and downward facing dog we will experiment with one jump through today i think we'll only do one unless unless i'm wrong for your jump through if you have some of these sturdy cork blocks you might like to grab on to them bring them underneath about where your hands would go and downward facing dog take an inhale lift your heels exhale bend into your knees and then hop up and forward and bring yourself down to a seat spread the flesh away from your sitting bones set the blocks off to the side take an inhale reach your arms up and exhale fold forward your hands can come forward and clasp onto your feet any way you might like and exhale fold in you're welcome to bend your knees as much as you might need [Music] yourself back up to sit [Music] hands come to the outsides of in fact behind the hips your fingertips point toward your hips you're going to hug the elbows in and on your inhale press your hips up toward the sky maybe you might be able to find the ground or your mat with all of your toes your hips are lifting engage the back of the neck and the deep neck flexors so you're not just letting the neck drop toward the back inhale here and exhale to lower all the way down beautiful lean back bring your shin bones parallel to the mat your arms come forward in space and we found boat pose just pause here in boat pose take a long inhale [Music] and an exhale [Music] here in your boat pose we're gonna do some amberjean espelage abs so bring your forearms down to the mat lift your heels up to the sky and chris cross the feet like you're weaving the feet up toward the sky and all the way back down keep it going up and down up and down [Music] up one more time and down and one more time all the way back up and exhale lower all the way down hug these into the chest rock and roll cross your feet under bring your hands down to the mat step or hop it back to plank pose chaturanga upward facing downward facing dog nice take an inhale here lift your heels exhale bend into your knees and hop through bring your booty down to the mat we're coming into a couple of back bends lower your back all the way down to the mat bring your [Music] heels close to the glutes we'll take a couple of back bends here we'll begin with a bridge pose so your fingertips are grazing the backs of the heels walk your shoulder blades underneath the back and on your next inhale lift your hips up toward the sky maybe you can walk your shoulder blades under the back a little bit more [Music] lift the hips up and breathe [Music] and exhale lower all the way down windshield wiper the knees left and right you're welcome to take another bridge you might take wheel if wheel is in your practice pressing bringing your hands to either side of your shoulders pressing your hips up toward the sky or you might bring a block underneath your hips for a supported bridge i'm going to come into wheel pose whichever backbend you choose commit to it and take an inhale press your hips up to the sky [Music] then exhale as you're ready lower all the way down windshield wiper the knees left and right beautiful hug your knees into your chest lock and roll yourself all the way up to a seat extend legs long out before you inhale lift the arms up and exhale fold and lengthen through the crown of the head exhale fold a little bit more [Music] [Music] take an inhale press yourself back up to sit cross your neck your feet underneath your hips bring your hands down to the mat step or hop it back chaturanga upward facing downward facing dog take an inhale lift your right heel exhale bring your right knee behind your right wrist and then your left foot behind the left wrist and begin to lower your left knee down onto the mat you can walk yourself down onto the mat for pigeon pose [Music] if it is okay for you you can lower all the way down to the mat you might like to bring a prop underneath the right hip for a little added support like a pillow or a blanket or a block and we'll just hold here for about a minute [Music] breathing into sensation [Music] notice the places where this pose feels the loudest and breathe deeply into that sensation slowly your hands begin to press you [Music] up hands might come to the mat underneath the shoulders tuck your left toes under and begin to lift yourself up and off of their right foot bring their right foot back to meet the left [Music] you can sway out the hips here i'm not a huge fan of counter poses in this moment but i'll know a lot of people are in this case a counter pose might be to open the hips [Music] around and notice sensation here as you're ready the right foot comes back down to the mat and on your next inhale lift your left heel to the sky exhale right left knee comes to the inside of the left wrist setting up for pigeon on the other side you might sway left and right in the hips here finding a sort of middle place where you aren't collapsing over to the left nor the right and then lower yourself down bringing the right knee down to the mat if you'd like to find a support to place underneath the left hip you can do that now and then begin to lower down onto the mat soften forward notice differences from the left to the right side and we'll be here for just about a minute bring breathe into the depth of sensation bring hands underneath the shoulders and slowly as you're ready gently begin to press yourself back up tuck right toes under [Music] and lift your left foot up find downward facing dog or any counter poses that you might like to take here take an inhale lift your heels exhale bend your knees look to the top of the mat and step or hop to the top of the mat to a cross-legged seat here in this cross-legged seat if you'd like you can take lotus or half lotus i'm taking sukhasana easy pose take an inhale reach your arms up toward the ceiling and exhale interlace the hands behind the back lift the chest up to the sky and exhale fold forward your wrists press up toward the ceiling and then bring them to rest on the low [Music] back you can inhale back of the heart space guides you back up release the hands you can bring blocks to either side of your hips here if you like just gives a little bit more lift off of the ground as we lift our hips up and begin with this breath of fire so in this last part of the practice we take uti pluti this bri breath of flight fire where you take a rapid inhale of breath usually about 25 times the exhales come so rapid exhales and the inhales come on their own so we're going to press our the heels of our hands in to the blocks lift our hips up off the mat and begin so inhale lift and begin and lower place your blocks off to the side swing your legs around and lower all the way down to the mat for final shavasana notice the rhythm of breath now here in this pose after the work notice the sensations and fluctuations of the mind and body [Music] [Music] so you're welcome to stay here and final shavasana as long as you like if you want you might roll over to one side with me [Music] and then press yourself up to a seat [Music] hands can come to me at heart center and i thank you all for practicing with me practicing bottle rocket with me today it is a joy thank you so much