Therapeutic yoga | 30 minute yoga therapy class | EN

Transcript

Hi, I'm Anja, I'm so happy to meet you here 
on the mat today, I'm a freelance yoga teacher   and sports scientist working in the field of 
yoga therapy and different styles of movement,   I am here with the wonderful team of hejhej 
and we are in Austria in the mountains at   cabinski hosting some yoga YouTube videos 
for you, alongside with me you can practice   with music if you wish you can click on 
the link in the description down below Welcome to this therapeutic yoga class, I'm very 
excited to guide you through this 30 minute class,   it will be a meditation, some breath work and 
a myofacial integrated alignment therapy class,   so if you're not familiar with that we will work 
with our system of fascia, which is connecting our   whole body parts to one another and giving 
us actually our structure that we have,   so you might want to practice this class in the 
mornings compared to the afternoons to just figure   out how your body reacts to it, how you feel and 
it can change and vary throughout the day or even   with many days in a row, so I encourage you to 
practice it whenever you want, if you want to   you can use the pillow for the meditation and the 
breath work part and you will need two blocks for   this class as well as your body and a mat, so 
I will take the meditation cushion and place   it underneath my bum for the meditation you can 
have a cross-legged seat Sukhasana or as you feel,   even bringing your feet into the ground 
might be a good option for you if that's uncomfortable, so try to find a good 
position having your sitting bones into   the ground or in the cushion and give yourself 
a moment to arrive in your body where you're at and if you feel comfortable you 
might want to close down your eyes and just listen to what your body does, 
maybe it feels like you need a little sigh,   a deeper breath through the nose into the whole body and exhaling through the mouth and as you sit, I invite you to 
allow yourself to come into your full presence, it's really nothing else in 
meditation but just to put yourself out there,   the human that you are, being in your full 
presence and seeing what happens to you if you want a little guidance for yourself, 
gently shift your attention to the top of the head and from there in your own time travel down   along the spine through your 
whole body downwards to your seat, in your own time internally 
asking yourself, how do I feel today, what do I feel here, when you arrive down to your legs, your feet you might have a bigger picture of 
what might be your feels right now or maybe   what you can take into your 
presence, into class with you if you have a word for it to explain it,   a feel that you can put into words, 
you might want to set that as your intention and with one deep inhale and with your exhale let that solidify in your body, now bring your attention to your breath and watch it as it travels through you and together we will go through a breath work   sequence, you can have your eyes still 
closed while I shortly explain what's happening, so actually only one precaution is 
there to take and that's the one that you take   care of yourself, really tune inwards what is 
good and what is possible for you and please   if you're pregnant, don't hold your breath at any 
times, otherwise you do what feels good for you,   we will start with one form of Visamavrtti, 
a breath that is actually more energizing so   it's 10 seconds inhale, five seconds breath 
hold, 3 seconds exhale, the second part of   our breath work sequence will be Samavritti, 
regulating your nervous system onto a baseline   of parasympathetic and sympathetic action, 5 
seconds inhale, 5 seconds hold, 5 seconds exhale,   5 seconds hold, this will prepare your 
body in a really nicely equilibrium for the class, we will start by taking one 
deep breath in through the nose and exhale deeply out inhale for 10 through the nose 9 8 7 6 5 4 3 2 
1 hold your breath for 5 4 3 2 one, exhale sharply   3 2 1, inhale deeply, 10 9 8 7 6 5 4 3 2 1, hold 
your breath 5 4 3 2 1, exhale sharply 3 2 1 inhale   one last time for 10 9 8 7 6 5 4 3 2 1 hold your 
breath for 5 4 3 2 1 exhale for 3 2 1, Samavritti,   inhale for 5 4 3 2 1 hold 5 4 3 2 1 exhale 5 4 
3 2 1 hold 5 4 3 2 1 one last time inhale 5 4 3   2 1 hold 5 4 3 2 1 exhale 5 4 3 2 one hold 5 4 3 
2 1 finish by taking one deep breath through the nose and exhaling softly through the mouth feel what might be different just by being in 
full presence with your breath with yourself and maybe your intention has shifted 
to some other feel some other word   that you bring into your presence and practice take that along with you if it feels good, whenever you're ready slowly begin to bring   back your attention further out 
in your room in the space around you and in your own time if you had your 
eyes closed slowly open them up again,   letting the light in, after sitting it mostly 
feels nice to just take a little stretch so   inhale lift up your arms over side, maybe 
it's like a full body yawn opening up your   mouth and yawning it out, it's actually the most 
therapeutic actually, just yawning and then you   can place your cushion to the side or if you had 
your block underneath your bum to the side and   bring your bum to the back end of your mat 
stretching out your legs to the front of the mat,   so you will find maybe some movements that are 
not so familiar with yoga for you but that's the   nice part about working with a whole system, it 
doesn't have to be in one shape or one word so   begin to travel with your sit bones your way to 
the top of the mat, really pulling your feet up   towards your shins, be a nice stretch at the 
back side and then once you're at the front,   change all the way back, opening and 
rotating your whole upper body around yourself, warming up the back side of your whole 
body and then traveling back to the front of the mat, once you feel your sides, your lower back is 
a little bit more comfortable with the movement,   you can bring up the arms with you, 
once you pull your right leg back,   opening up the arms into space, 
your right arm pulls you back,   shift left leg pulse back, left arm pulse 
back, so it's really a full body movement   if you feel comfortable with that you 
can bring in a little forward fold as well nice and shoveling to the front, right leg right arm, maybe you can feel getting 
warmer quite nicely, quite quickly actually and once you're at the top of the mat 
lift your both arms towards the ceiling or the   sky, interlace your fingers into one another 
opening up the palms and exhale shift forward   pull your toes to your shim bones and shift from 
the lower back as far front as you can we will   bring in some bouncy movements, that you will find 
in this class a lot more as those little bounces   quick movements for the body really warm up 
into our fascia, into our muscles quite quickly,   pushing with strength towards the front of the mat 
last 5 4 3 2 1, one the last one you stay at the   front really push out meanwhile you push back 
from your abs and your back to the back end of   your mat, hold it here inhale deeply, push push 
push with strength and an exhale lower down and   fold down, inhale lift up, again into a straight 
seat, exhale bring your hands next to your bum,   if you can't reach the floor as it is in my case 
the same thing you can grab now your blocks and   bring them next to you and bring your hands on 
top depending on how long your arms are you can   shift the blocks on the top end, so push into 
your arms put your feet into the floor and from   your strong shoulders and core lift your bum up, 
inhale deeply lift up up up and if it's good for   your neck exhale lower down your head back, one 
deep breath inhale here and exhale inhale lift   up your head and exhale strong core strong 
shoulders pull your seat through your arms,   hold it for a moment, inhale lift back up again, 
exhale shift and pull through at this point you   might really want to use your blocks, inhale lift 
up and exhale shift through, one last time inhale,   lift up and exhale shift through, if you have 
the capacity you can lift up your legs and then   slowly lower down bring your blocks, out to the 
sides, inhale one more round lifting back up,   exhale shifting folding forward bounce it out for 
10 9 8 7 6 5 4 3 2 1, one second round is always   easier with strength, push it out while pulling 
it back from your stomach and your back hold it   here with strength for 5 4 3 2 1, inhale and 
release, exhale, you might notice you can fold   forward a little bit more, inhale lift up, into 
your straight seat, exhale lower down your arms   again feel free to use your blocks bring your 
feet into the floor, inhale lift your bum up,   find your perfect position on your blocks, 
lifting it up from the tight bum and strong legs,   exhale push through, now we will add a little 
bit more, inhale shift forwards lift your right   leg up, exhale, shift through, meanwhile shifting 
bring the right heel down, lift the left leg up inhale and exhale, shift through, change, inhale 
lift up, exhale, shift through, one last time,   left leg inhale lift up, exhale shift through, 
inhale right leg up and exhale bend your right   knee bring your right heel on top of your left 
leg, open up the knee towards the side in a figure   four position, inhale deeply and exhale, inhale 
lower down your bum a little bit more, walk your   hands forward, you can bring your blocks with you, 
so you have your life a little bit easier and then   shift forward place your hands in front of the 
mat, if you want you can bring in a little bit of   a balance, on your foot just play with it a little 
bit one part of I feel yoga therapy is really   being playful and creative with yourself allowing 
your body to explore and bring your hands down   again, inhale and on exhale straighten, your left 
leg fold forward, if folding forward is not really   available for you, you still have your blocks that 
you can use and hold up a little bit to it, inhale   and exhale, inhale engage your core release your 
right leg bring the knee into the belly and then   exhale step it back into, a lunge position have 
your finger tips into the floor or the blocks,   lift up through the crown of the head and then 
begin to bounce down into your hips, to open   up through the front part of the body, as we did 
with the back part in the bounces last 5 4 3 2 1,   inhale lift your gaze up, exhale straighten the 
left leg try to bring your toes up towards your   chin bones, three more times inhale bend into the 
left leg, lift up look up, exhale straighten the   left leg, forward last one inhale lift up, exhale 
straighten the left leg, grounding down with your   palms into the floor, really push out from the 
floor release your left leg, open it up behind you   in a three-legged downward-facing dog, deep inhale 
and exhale step your left foot next to the right   foot engage to the core inhale lift up your heels 
roll your way to the front with the shoulders   on top of the wrists exhale, knees down, chest 
down, inhale roll forward into a little cobra,   pulling the shoulder blades back into one another 
exhale, push back downward facing dog, inhale lift   up the left leg towards the ceiling exhale bring 
your knee to your chest, inhale lifting it back up   again three-legged downward facing dog, exhale 
pull your left knee towards the left triceps,   inhale lift back up again and exhale pull 
your left knee towards the right wrist,   bring your right heel towards the left left side 
and then either way if you have the strength,   just open up the right hand towards the ceiling, 
opening up the body to the right side of the mat   if you need a little bit of support, bring your 
left knee Into the ground, three deep breaths,   inhale and exhale, inhale and exhale, last one 
deeply inhale and exhale, if you haven't brought   your leg down, bring it back down now, sit down 
onto the left heel, inhale lift your body up,   exhale bend down towards the right leg, opening 
up the side body it's really nice after a lot of   front and back movements, to open up into the 
side, deeply inhale and exhale, nice inhale   lift up, windmill your arms to the center, to 
the front of the mat shifting your weight down   and lift the left leg up, inhale three-legged 
downward facing dog, exhale step the leg in   between your hands, inhale shift your weight 
onto the left leg, lift up the right leg,   good standing split or an easy opening up 
through the hip, exhale pull your knee into   the chest depending on what feels available for 
you you might want to cheat a little bit or pull   your right leg through at the top of the mat 
and sit down on your bum, really good, bring   both of your blocks beside you, you might need 
them soon, inhale lift up your arms and exhale   fold forward over your right leg, you can grab on 
to the sole of the foot or you can grab onto your shin one deep breath here inhale and exhale, 
inhale lift up, place your hands onto your blocks,   bring your right leg in next to your left leg, 
inhale second round open up your hips towards the   sky, exhale shift your bum through really strong 
shoulders, strong core, inhale shift forward,   exhale shift through, inhale shift forward 
lift up the left leg towards the sky,   exhale shift place the heel on the floor, right 
leg lifts up, inhale and exhale one more time,   inhale lift the left leg up and stay here 
really push from the right toes and heel up   towards the sky, tight bum then bend your knee 
in, place the left heel onto the right leg,   open up into a figure four stance, it's a really 
nice opening for the hip, really strengthening the   shoulders and upper body here, one deep breath in 
and exhale lower down your bum a little bit more,   walk your way with your blocks to the front 
helping yourself and then from here you might   want to shift your weight to the toes if you 
want, you can find a little buddha stance balance,   don't get frustrated if it doesn't work on one 
side and if you've had enough of play time,   bring down your hands to the floor, 
inhale, exhale straighten your right   leg really nicely folding forward, using 
your blocks as little helpers on your way, inhale and exhale, inhale engaging through 
the core, release your left leg tighten the knee   towards your chest and then exhale step it back 
into a high lunge, lift up through your collar   bones and through your chest and then start to 
bounce into your hips, opening up the left hand side by bouncing into the whole body we try 
to organize a little bit our lymphatic fluid,   try to get the blood flow working a bit more and 
also as I mentioned the reaction of mobility and   flexibility is quite nice when done in this bouncy 
movements underneath one second of impact like 5   4 3 2 1 inhale open up your chest, exhale stretch 
out the right knee, knee lift up your toes towards   your shin bones, inhale bend the right knee, 
open up your whole body, exhale straighten the   leg one more time, inhale bend down into your 
runners lunge, exhale straighten the right leg,   lift up your toes towards the shinbone, engage 
into your hands, really try to push out from the   ground and then from here lifting up the right leg 
to the back end of the mat, three-legged downward   facing dog, inhale and exhale lower down your 
right leg next to your left leg, inhale shift   forward all your way, vertebra by vertebra, 
into your plank position as in the first round,   you can ground down your knees into the floor if 
you feel you have the strength at this time of   the practice shift forward engaging through the 
core bend your elbows down, inhale shift through   upward-facing dog or little cobra, exhale pull it 
back downward facing dog, if you need a releasing   breath, inhale deeply through the nose hold 
it for a short moment, inhale more and sharply exhale, shift your weight onto the left foot, 
lift up your right leg, exhale knee to chest tiger   curve, inhale lift back up again three-legged 
downward facing dog, exhale curling your knee into   the right side, inhale lift back up, again exhale 
bring your right knee to the left arm from here   shift your left heel towards the right side of 
the mat, lift up your left arm if that's too much   right now just help yourself and bring your right 
knee down into the floor in this supported side plank, two deep breaths inhale and exhale, 
whatever version you have deeply inhale and   exhale if you didn't lower your knee, 
now bring it down towards the floor,   inhale lift up and exhale lower 
your bum down onto the heel,   bring your right arm in a little windmill into 
the side stretch toward the left side of the body, open up your rib cage through deep breaths deeply inhale, lift back up, exhale windmill your 
hands to the top of the mat, shift your hips and   pelvis forwards, bring your right knee into your 
chest, inhale three-legged downward facing dog,   exhale pull your knee in tiger curl, step your 
foot in between your hands, inhale look up,   gaze up and shift your weight onto the right foot, 
lift your left leg up, an easy standing split,   even with an open hip, that's all right, 
exhale bring your knee into your chest,   cheating your way down or finding 
an actual little pistol squat,   come down onto the ground inhale lift your hands 
up and exhale fold forward, two deep breaths nice, inhale lift up and exhale lower down 
straighten your right leg to the front and   easy by slowly engaging into the core find 
your way down down down, onto the back and   give yourself some time, some moments to feel into 
your body maybe what felt good as your intention,   there might be some movements that feel all right 
for you to do now, to end your practice by tuning in or you might want to just be in your Shavasana allow yourself to prolong your Shavasana, 
by just pausing the video for a second and whenever you feel ready 
come to the end of your practice,   still laying down or easily sitting 
up whatever feels good for you if it feels all right supine or sitting bring 
your hands in front of your heart center and I   thank you for practicing with me if you want 
to follow along go to the hejhej channel and   support them by clicking on the button to , if you want to find out more   about me click the link in the description 
below, thank you so much, see you soon