Yoga flow

Transcript

top of your mat in tadasana with your big toes to touch heels together maybe slightly apart the weight evenly distributed between the three balance points on each foot kneecaps pulled up gently to engage your thighs a nice neutral tailbone extend it from your pubis to your sternum roll your shoulders out back and down your spine and extend through your crown mountain pose take an inhale here and an exhale making sure your lower rib cage stays pulled in on your next inhale send your fingertips to the sky er extended mountain pose palm space in pull your lower rib cage and take an inhale and release exhale take another inhale and as you exhale bend your knees drop your hips coming into katasana or chair pose making sure your tailbone is nice and neutral externally rotating your hips and your thighs shoulders pull away from your ears take an inhale and exhale maybe sink a bit deeper take another inhale here and another exhale here and inhale drive yourself to standing and as you exhale your hands flip down to either side coming back into tadasana inhale sweep your hands up palms to touch gaze can follow your thumbs and as you exhale hinge at your hips with a flat back forward fold hands come through heart center finding your mat or maybe finding your block tucking your chin to your chest allow your head to hang heavy and fight it bend in your knees as much as you need release all the tension in the back of the neck and the lower spine inhale to a halfway lift with a flat back extend forward through your crown and exhale plant your palms as you step your feet back finding a plank pose shoulders over wrists inhale shift your weight forward exhale chaturanga lower halfway elbow squeeze your torso inhale upward facing dog flip the tops of your feet imagine sliding your hips in between your wrists open your chest thighs stay lifted take another inhale and exhale downward facing dog send your hips towards the sky pressing through both hands all ten fingers as well as the palms to lift and lengthen your spine sending your tailbone to the sky eyes of the elbow shine forward inviting as much of a bend in your knees as you need take another round or two of breath here and on your next inhale three-legged dog right leg rises with a flexed foot hips square to your mat and as you exhale step your right foot between your palms finding a low or a runner's lunge find that nice long long line of energy from your left heel to the crown of your head nice long spine maybe your hands are on blocks here maybe your to your mat take another round of breath here and on your next inhale rise to a crescent lunge hips square parallel to the front of the mat nice long spine take an inhale and as you exhale crescent twist setting your left arm forward your right arm back engaging your pelvic floor squeeze your inner thighs together for balance inhale press it lunge exhale sink a bit deeper inhale pivot and open up to the long edge of your mat heels and toes out finding a star pose take another inhale and exhale goddess pose bringing your arms to cactus arms with a gentle backbend squeezing your shoulder blades inhale rise pivot your toes to face the long edge of your mat and as you exhale hinge at your hips wide leg forward fold grounding down through the knife edges of your feet imagine sending your tailbone to the sky in the crown of your head do your mat take another round of breath here and on your next inhale come to a halfway lift and as you exhale pivot your feet and walk your hands through the back of your mat coming into a low lunge on the left leg facing the opposite of your opposite way take another round of breath here find that long line of energy from your right heel to the crown of your head and on your next inhale rise up to your crescent lunge hips are level and square to the top of your mat exhale crescent lunge twist right arm forward left arm backwards take another inhale and another exhale inhale crescent lunge exhale sink a bit deeper inhale pivot to face the long edge of your mat heels in toes out finding a star pose exhale goddess pose with cactus arms invite a gentle backbend tuck the tailbone gently inhale hands to the sky pivot your feet forward and exhale hinge at your hips wide leg forward fold bringing your palms to your mat allow your head to hang heavy and on your next inhale come to a halfway lift and as you exhale pivot to face the front of your mat coming back to your lower leg just take another inhale here and as you exhale send your right foot back finding your downward facing dog take a round of breath here find your alignment your nice long spine and on an inhale lift your left leg three legged dog hips square to your mat and exhale step your left foot between your palms finding your runner's lunge making your hands come to blocks maybe your hands are on your mat finding that nice long line of energy that nice long spine take an inhale and an exhale and inhale as you rise up to crescent lunge hips square to the top of your mat palm space and shoulders pull away from the ears and exhale reverse your lunge sending your right hand down your right leg reach up and out with the left inhale crescent lunge sending energy through that back leg exhale sleep a bit deeper inhale pivot to place that long edge of your mat heels facing toe slightly out and exhale goddess pose bend your knees cactus the arms inhale rise up pivot your toes to face forward and as you exhale hinge at your hips wide leg forward fold grounding down through the knife edges of the feet allowing your head to hang heavy maybe your head finds your mat or a block take another round of breath here and on your next inhale coming to halfway lift and exhale pivot and walk pivot your feet walk your hands to your runner's lunge on the back of your mat on your next inhale rise up to crescent lunge engaging your pelvic floor squeezing your inner thighs together exhale reverse your crescent lunge left hand sides down the leg reach up and out with the right inhale depressant lunge exhale sink a bit deeper inhale pivot your feet to face the long edge of your mat heels slightly in toes slightly out exhale goddess pose bending your knees practicing your arms squeezing your shoulder legs inhale rise up pivot your toes to face straight forward grounding through the outsides of your feet as you exhale hinging at your hips allowing your tailbone to head to the sky and your crown towards the mat welcoming a gentle bend in your knees if you need it's better than hanging on your joints taking another inhale here and an exhale and inhale to a halfway lift with a flat back exhale pivot your feet and walk your hands to low lunge at the top of your mat take an inhale and as you exhale step your left foot back finding your downward facing dog your auto muka shavasana taking around a breath here inhale look to the top of your mat and exhale step copper jump to the top of your mat coming into your forward fold inhale as you reverse your spine all the way up to standing palms come to touch gaze and follow your fingers and exhale your hands down to your heart center inhale feel your sternum rise in your thumbs and exhale feel your shoulders and your elbows coming back into your tadasana nice full body alignment full body engagement inhale urbasa hands to the sky exhale you could toss and bend your knees drop your control hips take an inhale and exhale send your right hand forward your left hand back inhale both arms up and exhale belly button to sign as you twist sending your left arm forward your right arm back inhale both arms up and exhale forward fold hinge at your hips send your palms to your mat or to your block let your head hang heavy inhale to a halfway lift with a flat back shoulders pull away from your ears and exhale plant your palms step your feet back find a downward facing dog eyes of the elbows forward pressing through both hands and all ten fingers take an inhale and then exhale inhale come up onto your toes and exhale bend your knees drop your hips coming down into a tabletop position shoulders over wrists hips over knees inhale tilt yourself tilt your tailbone forward lift your heart roll your shoulders open and exhale tilt tilt your tailbone down roll your triceps forward tuck your chin to your chest dome your back once more inhale feel your triceps roll backwards as your chest opens and exhale belly button into spine dome the back this time setting your hips all the way to your heels bringing your big toes to touch stepping your knees wide walking your hands to the top of your mat finding your balasana or your child's pose maybe bringing your forehead to a block if that feels more comfortable for you here wherever your ass pedaling into this pose finding some length in your spine and that would be a little snip of part of a regular sequence i would probably do i don't normally teach obviously the same class twice but i really do love um i'm really focusing on alignment i love doing full body stretches hips are some of my favorite things to work also so as well as twists and the spine but hope you enjoy