Virtual Yoga Retreat Part 2

Transcript

welcome to the tonic retreats vibrant heart yoga flow with me hip i'm going to be guiding you through a 20 minute yoga flow of expansion strength finding space throughout the body using the breath to find calmness bring your hands to your heart connecting to your heart space feeling the chest rise and fall through the palms inhaling and exhaling and then bring your hands to your thighs stretch your hands forward come into child's pose move your fingers as far forward as you can whilst keeping your hips down on your heels and again connecting into the breath inhaling and exhaling when you're ready we're going to slowly transition into downward facing dog tucking the toes and lifting the hips high you start to pedal through the legs bending through the right leg and then bending through the left pressing down through your fingers and relax the head let the neck be long and you lift your tailbone up towards the ceiling start to press down through your heels as you slowly move from right to left i'm going to slightly get some movement and flow through the body rocking our weight forward into high plank and then push back to downward facing dog just to open up down through the back of the legs a little more inhaling to a high plank and then bend through those knees push back to downward facing dog bit once more pushing back to a downward facing dog and slowly walk your feet forward pressing through the heels or to the top of the mat and exhale folding over the legs it's like bend through those knees and you sway your body from side to side releasing and relaxing the spine and then slowly coming all the way up to stand to destroy mountain pose turn your palms slightly forward and drop your shoulders down lifting up through the crown of the head i'm going to inhale take the arms up reaching high extending up towards exceeding exhale folding forward bending the knees keeping them soft exhaling fold inhaling hands to shins lifts with the chest weight into the toes exhaling folding forward once again inhaling hands to shins lift through the chest weight into the toes exhale fold uttanasana one more inhaling hands to shins lift through the chest weight into the toes and exhale fold forward once again inhaling stepping the right foot back holding it here in a low lunge walking gently forward and back and then exhaling take it back to a downward facing dog take the right leg high up into a three-legged dog step the right foot forward between the thumbs and back into the low lunge lowering the left knee down towards your mat and inhaling the arms coming up towards the sky or your ceiling as you reach up through your fingers and exhale hands down to the mat get forward exhale folding at the top of your mat inhaling hands to shins lifting through the chest exhale forward fold inhaling hands to shins lift the chest parallel to the floor and exhale forward fold go once more inhaling hands to shins lifting the chest weight into the toes exhaling folding forward from here inhaling looking forward and step the left foot back as far as it will go into the low lunge and just gentle rock forward and back to open up into the left hip flexor rocking forward and back opening through the legs and exhaling back to downward facing dog and your left leg comes high up towards the sky so the left foot four between the thumbs and slowly lower the right knee down towards the mat inhaling arms coming up overhead hands in prayer as you reach high take a breath here and exhale hands down to the mat stepping forward to the front of your mat exhaling fold over the legs keeping those knees soft and then inhaling reaching the arms all the way up hands and pro overhead and exhale thumbs to heart center coming to stand into dasana inhaling lift the right knee and step the right foot back coming into crescent lunge arms up overhead hands and press you reach high bend through that left knee and then exhale hands down to the mat stepping back to downward facing dog you can paddle the legs as much as you need to open up through the backs of the legs and the right leg comes high all the way up towards the sky right foot steps forward between the thumbs inhaling arms up crescent lunge on the right side reaching that prayer high exhale thumbs to heart center step the left foot forward to meet the right tadasana inhaling arms high exhaling thumbs to heart center lift up your left knee step your left foot back as far as you can coming into crescent lunge right side lifting the arms high and then exhaling hands down to the mat stepping back to downward facing dog from here we're going to take the left leg high and then stepping the left foot forward between the thumbs inhaling arms up high hands in prayer overhead once again crescent lunge taking a breath here thumbs to heart center and then stepping the right foot forward exhaling to dust in a mountain pose take a breath here inhaling arms reaching high stretching all the way up exhaling folding forward hands down inhaling looking forward to lifting the chest the right foot back left foot back high plank hold it here pushing back to downward facing dog right leg comes high right foot steps forward between the thumbs inhaling arms up overhead into your crescent lunge hands from here we're going to bring the right hand down to the back of the left thigh they're stretching all down the left side of the body the left hand is reaching up and there's a bend in the right knee pressing down through the right big toe exhaling bringing the left hand down to your mouth as we come into a twist and bring our right arm up towards the sky or the ceiling and you're slowly going to lower your left knee down take your right hand around to take hold of the left foot as we come into the twist here working into our quad stretch i'm taking the right shoulder back so you've still got to bend in that right knee and if you have any knee pain here just release the foot when you need to unravel letting go of the back foot and when you're ready we're going to take it back to a high plank hold it here and then push back downward facing dog left foot comes high up towards the sky and the left that steps forward between the thumbs inhaling arms reaching high up towards the sky bending in that left knee crescent lunge now bringing the left hand down to the back of the right thigh stretching up with the right hand extending through fingertips keeping a bend in that left knee taking a lovely stretch roll down through that right side the right hip can't wear the hands down right hand down to your mat left hand up towards the ceiling reaching up towards the sky and then slowly lower your right knee down and sweep your left hand around stick hold of the right foot slowly take the left shoulder back as you open your heart skywards maybe gazing up too working into your quad stretch here if you have any knee pain let go of the back foot and slowly come out of the pose whenever you need when you're ready slowly releasing that back foot both hands down to the mat stepping back to a high plank holding it here for a beat and then exhale downward facing dog right leg high and the right foot between the thumbs inhaling arms up present lunge take a breath here and then slowly now open the arms coming into vera pradrasana be warrior two extending to your fingertips bending in the right knee making sure your right knee is tracking over your right ankle really reaching through those fingertips there's a softness across the shoulders kind of broadening we're going to reverse the warrior bringing the right arm up towards the sky the left hand down towards the thigh you can look down at the floor at your back foot if looking up is too much a strain on the neck can't wheel the hands down to the floor or mat step it back to a high plank and then push back to a downward facing dog bending through those legs you're ready left leg high step the left foot forward between your thumbs inhaling arms up to a crescent lunge nice strong legs there and then slowly bring your back heel down opening the arms to your warrior two verb addressing a b extending through the fingertips and broadening across the chest the left knee tracking over the left ankle and then inhaling reverse the warrior right hand down to the thigh reaching the left arm up and again you can look down at the back foot if looking up towards the top hands of the strain on the neck and then when you're ready you're going to cartwheel the hands down either side of the front foot step it back to a high plank hold it here for a moment and push back downward facing dog stepping forward to the top of your mat exhale forward fold forehead towards knees inhaling all the way up hands in probe of the head exhale thumbs to heart center take a breath inhaling hands up reaching high hands in prayer overhead and then exhale bending through the knees if you need folding forward hands down to your mat inhaling looking forward lifting the chest and stepping your right foot back left foot back high plank lowering chaturanga bending at the elbows and inhale upward facing dog thighs are up chest is forward and dropping the shoulders down away from your ears you're going to push back downward facing dog so now i'm going to move into our back bending sequence or back bending part of the flow take your time with this and rest as much as you need to if anything feels uncomfortable rest down we're going to lower all the way down onto the belly from a high plank and our first back bend is extended cobra so keeping the hands down by sides we're going to lift the chest the hips are down just go where it's comfortable for you as you look forward or slightly up and then exhale releasing down to your mat chin down i'm going to go wider with the hands bring the hands wider coming up onto fingertips you're tented with your fingertips and then lift the chest with the elbows coming out slightly to the side the hips are still down the thighs are down as the chest is coming forward and you're gazing up opening through the heart exhaling releasing down to the mat coming into locust pose inhaling hands reaching back heartless engaged through the glutes strengthen down through your back body the feet are lifting if you're flying and then exhale releasing down from here we're going to press back to charles pose you feel really nice after that back bending flow and then when you're ready we're going to push back to a downward facing dog pulling out through the legs from here we're going to slowly when you're ready take the left foot forward and walk your hands around into a wide straddle so making sure the toes are either slightly turned in or parallel we're going to come into a twist really great for opening up through the intercostal muscles that work so you're going gonna bring your right fingers to your left big toe and if you can bring your right forearm down bring your right shoulder underneath the left shoulder and turn and twist gazing up if you was comfortable at the left hand the left hand is now working its way towards the ceiling exhaling bring your hands back to center inhale lift through the chest i'm going to take her over to the other side left fingers onto your right big toe and extending and reaching high with the right hand you bring your left shoulder underneath the right turning and twisting and feel that lovely stretch and lengthening down the left side of the body keeping the weight into the toes engaging through the quads as you lift up on your kneecaps exhaling releasing hands down inhaling hands to hips all the way up and then come to stand at the front of your mat when you're ready to dasana mountain pose arms up exhaling softly through the knees fold forward inhaling looking forward lifting through the chest step the right foot back left foot back high plank hold it here lowering chaturanga inhaling upward facing dog heart through and exhaling downward facing dog downward facing dog take a breath here we're going to step through to seated coming to sit leg straight coming to dandasana take a breath here and then inhale i'm going to come into a twist it's going to help neutralize through the spine after those back bends we're bringing the right foot over the left leg and if you wish you can bend that left leg back coming into our lord of the fish's pose our deep twist holding on to the right hip with the left hand and you're turning your body look over your right shoulder now you can take a bind here if that's in your practice if you wish by threading the left arm underneath the right leg guys when you're ready we're going to exhale counter twist coming all the way to the left lovely rounding through the spine inhaling bringing it back to center and from here keeping the right leg over the left going to straighten that left leg i'm going to come to half cow pose we're going to keep the right heel towards the left hip now inhaling lifting through the chest exhaling folding forward this stretch works really nicely into the hips and the hamstrings if you are able to take your hands around the foot do some looking beyond the toes when you're ready you can release exhale from here releasing bringing both legs straight we'll take it on to the other side left over the right thigh and the right heel comes back to the left here we're going to take a twist once again i'm going to start to look over your left shoulder now again you can take the bind on this side by threading the right arm underneath the left thigh inhale lengthen through the crown of the head exhale twisting by moving the heart center to look behind and allow your gaze to follow inhaling exhaling breathing in and then exhale slowly release the bind as we come into our lovely hip stretch here bringing the left heel to the right hip so that the knees are stacked on one on top of your other and you're going to exhale forward bringing your hands around the right foot exhale don't worry if you can't fold boys it's not any aim of this pose it's to be present in your practice to connect him with your breath and just go as far as feels comfortable inhaling lift the chest exhaling releasing taking both legs straight you're ready we're gonna cross at the ankles press down through the mat pressing through the palms we're gonna inhale lift the hips and wiggle the feet under and then hop back to chaturanga inhaling upward facing dog and exhaling downward facing dog take a breath here and then when you're ready we are going to potentially take our optional inversion you have a few options here so whatever feels right for you making my way into shisasana a headstand if you wanted to take a shoulder stand you could do that if that's in your practice if you're comfortable you take headstand that's in your practice you can take that otherwise stay resting in child's pose the next few breaths and allow your forehead to rest on the floor taking any closing pose which helps to seal your practice always being mindful and slow and steady in breath taking the time slowly making a way out of whichever variation you took whether it was child's pose as i'm in now a shoulder stand or a headstand always working in a way that was right for you inhaling slowly walking back over those knees and coming to lie down into shavasana practice if you feel you want to take any remaining asanas just bring your knees into your chest you feel like you want any extra twist and reclining twist is lovely to close the practice knees over to the right as the arms are extended allowing your breath to completely soften now inhaling it's over to the side knees over to the left maybe gazing over towards the right hand helps to release any tension in the lower back taking any final remaining as soon as it feel good for you help you to close your practice maybe hugging the knees in and then completely relaxing down now chopping the shoulders down letting the feet fall out to the side turning the palms up and taking a deep inhale and exhale releasing allow your body to completely rest down to the floor tune back into the heart bring your hands to your heart space and feeling the connection as we started our practice maybe the beating of the heart into the palms connection to your vibrant heart space and then slowly bring your awareness back to your surroundings namaste thank you