Anusara yoga sequence

30 Min Heart Opening Feel Good Yoga

1
00:00:08,058 –> 00:00:11,510
begin seated on your yoga mat sit

2
00:00:11,510 –> 00:00:13,539
cross-legged with one foot out in front

3
00:00:13,539 –> 00:00:15,849
spine is really long

4
00:00:15,849 –> 00:00:17,840
shoulder blades drawn toward each other

5
00:00:17,840 –> 00:00:20,660
four broad collarbones and close your

6
00:00:20,660 –> 00:00:26,140
eyes begin to focus on your breath

7
00:00:26,140 –> 00:00:29,200
breathing in and out through the nose

8
00:00:29,200 –> 00:00:32,930
and with each exhale feel any stress or

9
00:00:32,930 –> 00:00:36,910
tension which was begin to melt away

10
00:00:38,620 –> 00:00:41,769
relax the space between your eyebrows

11
00:00:41,769 –> 00:00:44,109
close your mouth but part your teeth

12
00:00:44,109 –> 00:00:49,550
relaxing the jaw relax your shoulders

13
00:00:49,550 –> 00:00:54,920
and notice the sensation of your belly

14
00:00:54,920 –> 00:00:59,979
breathing inhale the belly gets big

15
00:00:59,979 –> 00:01:03,559
exhale and the navel draws in towards

16
00:01:03,559 –> 00:01:10,100
the spine take a moment to set an

17
00:01:10,100 –> 00:01:14,600
intention for your practice and when

18
00:01:14,600 –> 00:01:17,030
you’re ready lift your arms up overhead

19
00:01:17,030 –> 00:01:20,649
exhale plug the arms in to the torso

20
00:01:20,649 –> 00:01:22,670
interlace the fingers bring the hands

21
00:01:22,670 –> 00:01:23,810
behind the head

22
00:01:23,810 –> 00:01:25,939
and just gently draw the chin towards

23
00:01:25,939 –> 00:01:29,619
the chest keeping your spine really long

24
00:01:32,229 –> 00:01:35,119
you’re not pulling too hard it’s all

25
00:01:35,119 –> 00:01:38,740
really gentle and just feels good

26
00:01:43,150 –> 00:01:46,780
inhale left and release exhales on the

27
00:01:46,780 –> 00:01:49,330
left arm to the right knee and the right

28
00:01:49,330 –> 00:01:52,030
fingertips behind you keep the shoulder

29
00:01:52,030 –> 00:01:53,290
blades drawing toward each other and

30
00:01:53,290 –> 00:01:56,190
look out over your right shoulder

31
00:01:57,120 –> 00:02:01,780
as you inhale look ahead release bring

32
00:02:01,780 –> 00:02:03,270
the other foot in front of you

33
00:02:03,270 –> 00:02:05,760
sit tall we’ll take it to the other side

34
00:02:05,760 –> 00:02:09,009
lift the arms exhale shoulders plugged

35
00:02:09,009 –> 00:02:11,710
into the torso interlace the fingers

36
00:02:11,710 –> 00:02:14,110
bring the hands to the back of the head

37
00:02:14,110 –> 00:02:16,840
and gently draw the chin down towards

38
00:02:16,840 –> 00:02:20,290
the chest keeping the spine really long

39
00:02:20,290 –> 00:02:28,260
and maintaining your belly breathing as

40
00:02:28,260 –> 00:02:32,620
you inhale lift extend the arms bring

41
00:02:32,620 –> 00:02:35,650
the right arm to the left knee and the

42
00:02:35,650 –> 00:02:37,060
left fingertips behind you

43
00:02:37,060 –> 00:02:38,890
shoulder blades drawn toward each other

44
00:02:38,890 –> 00:02:46,540
look out over your left shoulder as you

45
00:02:46,540 –> 00:02:49,720
inhale look ahead and release we’re

46
00:02:49,720 –> 00:02:51,010
going to roll over the knees now and

47
00:02:51,010 –> 00:02:54,160
come onto all fours wrist elbow

48
00:02:54,160 –> 00:02:55,540
shoulders and one line knees directly

49
00:02:55,540 –> 00:02:57,880
underneath the hips inhale right arm

50
00:02:57,880 –> 00:02:59,670
lifts reach as high as you can look up

51
00:02:59,670 –> 00:03:02,170
exhale thread the needle so bring the

52
00:03:02,170 –> 00:03:03,760
right shoulder down to the ground and

53
00:03:03,760 –> 00:03:08,890
rest your temple on the mat as you

54
00:03:08,890 –> 00:03:12,040
inhale we’ll lift back up extending the

55
00:03:12,040 –> 00:03:14,170
arm up overhead pushing them out away

56
00:03:14,170 –> 00:03:16,900
from you exhale send the right arm

57
00:03:16,900 –> 00:03:19,420
forward find your balance engage your

58
00:03:19,420 –> 00:03:21,790
core and extend the left leg back behind

59
00:03:21,790 –> 00:03:23,680
you so you’re not going for height

60
00:03:23,680 –> 00:03:25,209
you’re just trying to get as long as you

61
00:03:25,209 –> 00:03:28,120
can and then as you exhale draw the

62
00:03:28,120 –> 00:03:29,739
elbow and the knee toward each other

63
00:03:29,739 –> 00:03:32,080
we’re going to do that three times so

64
00:03:32,080 –> 00:03:34,300
pushing the mat away as the elbow and

65
00:03:34,300 –> 00:03:36,910
knee touch keeping the fingers and the

66
00:03:36,910 –> 00:03:43,120
toes spread and engaged stop here bend

67
00:03:43,120 –> 00:03:45,459
the knee and reach back maybe grab hold

68
00:03:45,459 –> 00:03:47,709
of the foot and if that happens for you

69
00:03:47,709 –> 00:03:51,220
lift up breathing into the chest and the

70
00:03:51,220 –> 00:03:54,040
hip flexor release and come into Child’s

71
00:03:54,040 –> 00:03:56,310
Pose

72
00:03:56,360 –> 00:03:59,190
take a deep breath in as you exhale just

73
00:03:59,190 –> 00:04:00,450
let it all go

74
00:04:00,450 –> 00:04:03,560
dry your armpits down towards the mat on

75
00:04:03,560 –> 00:04:06,060
your next inhale taking it to the other

76
00:04:06,060 –> 00:04:10,050
side lift the left arm look up push them

77
00:04:10,050 –> 00:04:13,140
out away exhale thread the needle left

78
00:04:13,140 –> 00:04:16,140
arm on to the mat the temple comes down

79
00:04:16,140 –> 00:04:21,480
as well as you inhale lift look up reach

80
00:04:21,480 –> 00:04:24,600
spread the fingers exhale send the arm

81
00:04:24,600 –> 00:04:27,540
forward find your balance and then

82
00:04:27,540 –> 00:04:29,660
extend the right leg back behind you

83
00:04:29,660 –> 00:04:32,310
toes are spread fingers are spread and

84
00:04:32,310 –> 00:04:34,080
when you’re ready touch the elbow to the

85
00:04:34,080 –> 00:04:36,090
knee pushing them out away and rounding

86
00:04:36,090 –> 00:04:44,670
the back do it two more times and on the

87
00:04:44,670 –> 00:04:48,000
last time extend and hold then bend the

88
00:04:48,000 –> 00:04:50,820
right knee reach back and grab hold of

89
00:04:50,820 –> 00:04:53,040
the foot if it doesn’t happen for you

90
00:04:53,040 –> 00:04:55,140
don’t worry about it you can just stay

91
00:04:55,140 –> 00:05:00,840
with your leg and arm extended release

92
00:05:00,840 –> 00:05:06,660
and come into Child’s Pose from here

93
00:05:06,660 –> 00:05:07,650
we’re going to send the upper body

94
00:05:07,650 –> 00:05:11,130
forward sliding the upper body forward

95
00:05:11,130 –> 00:05:12,900
until the hips come over the knees for

96
00:05:12,900 –> 00:05:16,830
extended puppy pose this should just

97
00:05:16,830 –> 00:05:20,090
feel really good in the shoulder area

98
00:05:20,090 –> 00:05:22,710
when you’re ready bring the elbows down

99
00:05:22,710 –> 00:05:24,510
to the ground and come all the way onto

100
00:05:24,510 –> 00:05:27,060
your mat hands underneath the shoulders

101
00:05:27,060 –> 00:05:29,400
we’ll take a cobra pose so your arms

102
00:05:29,400 –> 00:05:30,990
don’t have to be straight just do the

103
00:05:30,990 –> 00:05:32,820
best you can you want to think about

104
00:05:32,820 –> 00:05:34,560
length in your spine we’re going to do

105
00:05:34,560 –> 00:05:35,520
that two more times

106
00:05:35,520 –> 00:05:37,830
so try not to have any compression in

107
00:05:37,830 –> 00:05:41,669
the low back moving with your breath

108
00:05:41,669 –> 00:05:43,830
everything very gentle just warming up

109
00:05:43,830 –> 00:05:48,600
the spine curl the toes lift the knees

110
00:05:48,600 –> 00:05:51,000
try to round go straight into downward

111
00:05:51,000 –> 00:05:52,250
facing dog

112
00:05:52,250 –> 00:05:54,660
first downward dog of the day so be

113
00:05:54,660 –> 00:05:56,400
really gentle with yourself don’t worry

114
00:05:56,400 –> 00:05:58,790
if the heels don’t come down to the mat

115
00:05:58,790 –> 00:06:03,479
begin to bicycle out the needs picturing

116
00:06:03,479 –> 00:06:05,039
the rest of your body is an upside down

117
00:06:05,039 –> 00:06:07,470
letter V fingers are spread index

118
00:06:07,470 –> 00:06:07,980
fingers

119
00:06:07,980 –> 00:06:13,130
put it straight out in front of you and

120
00:06:13,130 –> 00:06:16,020
then find stillness take a couple deep

121
00:06:16,020 –> 00:06:21,960
breaths no tension in your neck on your

122
00:06:21,960 –> 00:06:23,550
next inhale walk your fingers back

123
00:06:23,550 –> 00:06:26,420
towards your feet will take ragdoll pose

124
00:06:26,420 –> 00:06:29,040
keep a micro bend in the knees and take

125
00:06:29,040 –> 00:06:32,790
a deep breath in as you exhale just melt

126
00:06:32,790 –> 00:06:36,840
the body over the legs one more time

127
00:06:36,840 –> 00:06:39,780
inhale deep breath in exhale melt the

128
00:06:39,780 –> 00:06:43,530
body over the legs walk the hands back

129
00:06:43,530 –> 00:06:45,660
out to downward facing dog

130
00:06:45,660 –> 00:06:47,340
fingers are spread push the mat away

131
00:06:47,340 –> 00:06:51,810
from you on your next inhale lift the

132
00:06:51,810 –> 00:06:54,570
right leg spread the right toes bend the

133
00:06:54,570 –> 00:06:56,130
knee open up the hip and then draw the

134
00:06:56,130 –> 00:06:58,290
right shoulder in line with the left as

135
00:06:58,290 –> 00:07:01,770
you begin to circle your ankle in one

136
00:07:01,770 –> 00:07:07,410
direction and then the other keep the

137
00:07:07,410 –> 00:07:10,710
toes flexed and move with control on

138
00:07:10,710 –> 00:07:12,390
your next inhale we’re going to come

139
00:07:12,390 –> 00:07:14,670
forward so bring the shoulders over the

140
00:07:14,670 –> 00:07:18,030
wrists knee in towards the forehead then

141
00:07:18,030 –> 00:07:21,090
extend the foot out to the left as you

142
00:07:21,090 –> 00:07:23,580
come into a wild thing so opening up the

143
00:07:23,580 –> 00:07:25,800
heart opening up the chest hip flexors

144
00:07:25,800 –> 00:07:28,530
breathe push them out away as you reach

145
00:07:28,530 –> 00:07:32,400
back on your next inhale we’ll come back

146
00:07:32,400 –> 00:07:37,740
into three-legged dog extend as fully as

147
00:07:37,740 –> 00:07:39,060
you can and then step the right foot

148
00:07:39,060 –> 00:07:41,310
forward take low lunge with the left

149
00:07:41,310 –> 00:07:45,150
knee down on to the ground inhale lift

150
00:07:45,150 –> 00:07:47,130
the arms and the hips forwards and the

151
00:07:47,130 –> 00:07:49,350
heart forward look up if that feels good

152
00:07:49,350 –> 00:07:53,430
for you plug the arms into the torso

153
00:07:53,430 –> 00:07:55,830
then bring the hands down to the mat and

154
00:07:55,830 –> 00:07:58,950
extend the right leg melting over the

155
00:07:58,950 –> 00:08:05,970
right thigh inhale walk forward lift the

156
00:08:05,970 –> 00:08:08,100
back knee and step into chaturanga

157
00:08:08,100 –> 00:08:11,670
lowering all the way down as you inhale

158
00:08:11,670 –> 00:08:13,770
use your back body muscles to lift up

159
00:08:13,770 –> 00:08:18,240
we’ll do that three times so again you

160
00:08:18,240 –> 00:08:20,280
want to think about length here lengthen

161
00:08:20,280 –> 00:08:21,120
your tailbone

162
00:08:21,120 –> 00:08:22,169
lengthen your

163
00:08:22,169 –> 00:08:25,710
find no compression don’t worry if you

164
00:08:25,710 –> 00:08:29,509
can’t straighten your arms all the way

165
00:08:29,509 –> 00:08:32,309
on the last time curl the toes lift the

166
00:08:32,309 –> 00:08:34,708
knees be strong and stiff as you push up

167
00:08:34,708 –> 00:08:37,380
through chaturanga into downward facing

168
00:08:37,380 –> 00:08:39,589
dog

169
00:08:43,970 –> 00:08:50,430
as you inhale we’ll lift the left leg as

170
00:08:50,430 –> 00:08:52,529
high as you can taking it over to the

171
00:08:52,529 –> 00:08:59,459
other side toes are spread bend the knee

172
00:08:59,459 –> 00:09:01,980
open up the hip bring the left shoulder

173
00:09:01,980 –> 00:09:04,560
in line with the right begin to circle

174
00:09:04,560 –> 00:09:07,649
your foot keeping your toes spread and

175
00:09:07,649 –> 00:09:17,040
maintaining control on the next inhale

176
00:09:17,040 –> 00:09:18,389
we’ll come forward so bring the

177
00:09:18,389 –> 00:09:20,610
shoulders over the wrists knee in

178
00:09:20,610 –> 00:09:23,820
towards the forehead extend the leg out

179
00:09:23,820 –> 00:09:26,370
to your right as you open up lifting the

180
00:09:26,370 –> 00:09:28,260
right arm for wild thing so you want to

181
00:09:28,260 –> 00:09:30,870
lift the chest lift the hips breathe

182
00:09:30,870 –> 00:09:33,329
into any areas of tension and when

183
00:09:33,329 –> 00:09:35,970
you’re ready we’ll meet again in bar

184
00:09:35,970 –> 00:09:42,149
legged dog extend as much as you can and

185
00:09:42,149 –> 00:09:44,640
when you’re ready step the foot to the

186
00:09:44,640 –> 00:09:46,470
front of the mat lower the right knee

187
00:09:46,470 –> 00:09:49,279
down to the ground inhale lift the arms

188
00:09:49,279 –> 00:09:51,720
exhale send the hips forwards and the

189
00:09:51,720 –> 00:09:54,839
chest forward little backbend plug the

190
00:09:54,839 –> 00:09:56,760
arms into the torso fingers are bright

191
00:09:56,760 –> 00:09:59,339
exhale hands come down to the mat extend

192
00:09:59,339 –> 00:10:02,160
the left leg melt the body over the

193
00:10:02,160 –> 00:10:11,850
thigh inhale walk forward step back

194
00:10:11,850 –> 00:10:19,350
chaturanga lower all the way down inhale

195
00:10:19,350 –> 00:10:22,560
push into the mat and use your back body

196
00:10:22,560 –> 00:10:25,170
muscles to lift it up we’ll do that two

197
00:10:25,170 –> 00:10:28,410
more times move slower than you want to

198
00:10:28,410 –> 00:10:31,920
go shoulders away from your ears chest

199
00:10:31,920 –> 00:10:33,560
is really open

200
00:10:33,560 –> 00:10:44,149
last time and release curl the toes lift

201
00:10:44,149 –> 00:10:46,519
the knees be really stiff as you push up

202
00:10:46,519 –> 00:10:51,949
and into downward-facing talk take a

203
00:10:51,949 –> 00:10:55,670
deep breath in exhale release any

204
00:10:55,670 –> 00:10:58,389
tension in the neck

205
00:10:58,600 –> 00:11:01,279
as you inhale come onto your toes bend

206
00:11:01,279 –> 00:11:03,819
your knees use your core to hop forward

207
00:11:03,819 –> 00:11:07,430
halfway lift exhale fingers in line with

208
00:11:07,430 –> 00:11:09,769
the toes if you can forward fold

209
00:11:09,769 –> 00:11:11,269
you can also bend your knees if you need

210
00:11:11,269 –> 00:11:14,660
to inhale come up with a flat back

211
00:11:14,660 –> 00:11:21,470
exhale Tadasana Mountain Pose as you

212
00:11:21,470 –> 00:11:24,410
inhale lift the left arm take the right

213
00:11:24,410 –> 00:11:26,029
arm out to the side with your thumb

214
00:11:26,029 –> 00:11:28,610
pointing behind you lift the right leg

215
00:11:28,610 –> 00:11:31,490
and grab the foot from the arch from the

216
00:11:31,490 –> 00:11:34,100
inside arch find your balance be really

217
00:11:34,100 –> 00:11:36,860
tall use your core on your next inhale

218
00:11:36,860 –> 00:11:38,750
come into nada adjustment dancers pose

219
00:11:38,750 –> 00:11:41,779
so you want the left quadricep engaged

220
00:11:41,779 –> 00:11:45,199
reach forward with your arm breathe into

221
00:11:45,199 –> 00:11:52,670
the chest and the hip flexors when

222
00:11:52,670 –> 00:11:54,769
you’re ready release the pose keep that

223
00:11:54,769 –> 00:11:57,470
back foot up if you can and extend the

224
00:11:57,470 –> 00:11:59,110
right arm overhead

225
00:11:59,110 –> 00:12:02,199
when you’re ready fold at the waist

226
00:12:02,199 –> 00:12:04,550
bring the fingers down to the ground

227
00:12:04,550 –> 00:12:06,110
we’re going to come into Halfmoon so

228
00:12:06,110 –> 00:12:08,449
open up the right hip keep the right

229
00:12:08,449 –> 00:12:12,589
toes engaged lift the right arm so your

230
00:12:12,589 –> 00:12:14,689
left hand is down in front of you and

231
00:12:14,689 –> 00:12:16,220
then out to the left a little bit that

232
00:12:16,220 –> 00:12:18,949
will help stabilize you can stay there

233
00:12:18,949 –> 00:12:20,689
or if you’re feeling a bit more flexible

234
00:12:20,689 –> 00:12:22,339
you can reach back see what happens if

235
00:12:22,339 –> 00:12:24,500
you grab hold of the foot for sugarcane

236
00:12:24,500 –> 00:12:30,319
pose be really calm in your breath when

237
00:12:30,319 –> 00:12:32,179
you’re ready release and will slowly

238
00:12:32,179 –> 00:12:34,569
drop back to warrior two

239
00:12:34,569 –> 00:12:37,429
clarify your foundation here so the

240
00:12:37,429 –> 00:12:39,529
right foot outer edge is parallel with a

241
00:12:39,529 –> 00:12:41,600
short edge of the mat strong warrior

242
00:12:41,600 –> 00:12:44,720
arms left knee directly above the ankle

243
00:12:44,720 –> 00:12:46,430
or slightly behind

244
00:12:46,430 –> 00:12:48,770
from here we’re taking side extended

245
00:12:48,770 –> 00:12:52,610
side angle pose so look up over at the

246
00:12:52,610 –> 00:12:55,160
right hand breathe into the side body

247
00:12:55,160 –> 00:12:58,490
and lift back up or you’re to straighten

248
00:12:58,490 –> 00:13:00,050
the leg will take tricking asana

249
00:13:00,050 –> 00:13:02,330
so come forward as far as you can and

250
00:13:02,330 –> 00:13:05,180
then rotate the arms beginners want to

251
00:13:05,180 –> 00:13:07,700
take the hand to the shins or wherever

252
00:13:07,700 –> 00:13:10,040
they can on the leg and more flexible

253
00:13:10,040 –> 00:13:12,530
people can come down onto the mat with

254
00:13:12,530 –> 00:13:14,750
the fingers if it’s too much for your

255
00:13:14,750 –> 00:13:17,120
head to look up just look down and when

256
00:13:17,120 –> 00:13:20,500
you’re ready release the pose chaturanga

257
00:13:20,500 –> 00:13:23,960
as you inhale we’re going to come into

258
00:13:23,960 –> 00:13:26,330
upward facing dog so just the hands on

259
00:13:26,330 –> 00:13:28,840
the feet on the mat collarbones broad

260
00:13:28,840 –> 00:13:33,640
roll over the toes downward facing dog

261
00:13:40,360 –> 00:13:42,550
as you inhale rise onto the toes bend

262
00:13:42,550 –> 00:13:44,410
the knees use your core hop forward

263
00:13:44,410 –> 00:13:47,920
halfway left exhale forward fold bend

264
00:13:47,920 –> 00:13:51,240
the knees if you need to transition

265
00:13:51,240 –> 00:13:53,649
inhale rise all the way up flat back

266
00:13:53,649 –> 00:13:56,970
exhale hands to the heart Tadasana

267
00:13:56,970 –> 00:13:59,800
we’ll take nataraj asana dancers pose on

268
00:13:59,800 –> 00:14:01,360
the other side so raise the right arm

269
00:14:01,360 –> 00:14:05,050
left arm out to your left and grab hold

270
00:14:05,050 –> 00:14:06,910
of the left foot from the inside arch

271
00:14:06,910 –> 00:14:11,529
left toes engage core engaged right

272
00:14:11,529 –> 00:14:13,600
quadricep engage as you inhale come

273
00:14:13,600 –> 00:14:16,440
forward reach the arm forward leg up

274
00:14:16,440 –> 00:14:19,209
breathe into the chest breathe into the

275
00:14:19,209 –> 00:14:27,310
hip flexor as you inhale release the

276
00:14:27,310 –> 00:14:31,959
pose but keep that back foot lifted lift

277
00:14:31,959 –> 00:14:34,690
the left arm when you’re ready fold

278
00:14:34,690 –> 00:14:36,160
forward and bring the fingers down to

279
00:14:36,160 –> 00:14:39,130
the ground in preparation for Halfmoon

280
00:14:39,130 –> 00:14:42,190
pose so open up the left hip bring the

281
00:14:42,190 –> 00:14:43,839
right hand down in front of you and then

282
00:14:43,839 –> 00:14:46,329
out to your right to help stabilize lift

283
00:14:46,329 –> 00:14:48,190
the left arm when you’re ready you can

284
00:14:48,190 –> 00:14:49,870
look at the ground or out to the side

285
00:14:49,870 –> 00:14:52,050
which is a little bit more challenging

286
00:14:52,050 –> 00:14:56,350
stay here or see what happens when you

287
00:14:56,350 –> 00:14:57,160
bend the foot

288
00:14:57,160 –> 00:14:59,410
sorry bend the knee and reach back and

289
00:14:59,410 –> 00:15:07,089
grab hold of the foot when you’re ready

290
00:15:07,089 –> 00:15:09,279
gently release and we’ll slowly with

291
00:15:09,279 –> 00:15:13,149
control drop back to warrior two clarify

292
00:15:13,149 –> 00:15:15,760
your foundation so right knee directly

293
00:15:15,760 –> 00:15:18,959
above right ankle or slightly behind

294
00:15:18,959 –> 00:15:21,310
from here we’ll take extended side angle

295
00:15:21,310 –> 00:15:23,290
so come forward with the torso and

296
00:15:23,290 –> 00:15:26,199
rotate the arms bringing the left arm by

297
00:15:26,199 –> 00:15:30,190
your ear really sink low with the hips

298
00:15:30,190 –> 00:15:31,810
and push into that outer edge of the

299
00:15:31,810 –> 00:15:35,199
left foot as you inhale rise up

300
00:15:35,199 –> 00:15:37,600
straighten the leg and we’ll take

301
00:15:37,600 –> 00:15:40,810
trikanasana so engage the right

302
00:15:40,810 –> 00:15:43,029
quadricep then come forward as far as

303
00:15:43,029 –> 00:15:47,350
you can and rotate the arm beginners

304
00:15:47,350 –> 00:15:48,940
want to take the right hand on the shin

305
00:15:48,940 –> 00:15:51,850
and if you have more flexibility take

306
00:15:51,850 –> 00:15:53,230
the fingers down to the mat

307
00:15:53,230 –> 00:15:56,080
if it’s too much for you to look up look

308
00:15:56,080 –> 00:15:58,420
down at the mat that sometimes helps the

309
00:15:58,420 –> 00:16:02,170
neck inhale lift and release exhale bend

310
00:16:02,170 –> 00:16:06,250
the knee inhale windmill the arms down

311
00:16:06,250 –> 00:16:07,770
chaturanga

312
00:16:07,770 –> 00:16:12,870
as you inhale upward facing dog exhale

313
00:16:12,870 –> 00:16:16,290
downward facing dog

314
00:16:19,260 –> 00:16:24,000
on the next inhale rise onto the toes

315
00:16:24,000 –> 00:16:26,050
bend the knees and use your core

316
00:16:26,050 –> 00:16:28,810
strength to hop forward inhale halfway

317
00:16:28,810 –> 00:16:34,780
lift exhale forward fold inhale rise all

318
00:16:34,780 –> 00:16:37,900
the way up with a flat back exhale hands

319
00:16:37,900 –> 00:16:38,530
to the heart

320
00:16:38,530 –> 00:16:40,930
Tadasana Mountain Pose feet are together

321
00:16:40,930 –> 00:16:43,660
knees are together put all the weight on

322
00:16:43,660 –> 00:16:45,780
the left foot and lift the right leg as

323
00:16:45,780 –> 00:16:49,720
you inhale we’ll take warrior three so

324
00:16:49,720 –> 00:16:51,400
you don’t want to let the right hip lift

325
00:16:51,400 –> 00:16:55,200
right toes pointed down to the ground

326
00:16:55,230 –> 00:16:57,790
from here we’re going to come slowly

327
00:16:57,790 –> 00:17:01,030
down into seated spinal twist so bend

328
00:17:01,030 –> 00:17:04,440
both knees and with control lower down

329
00:17:04,440 –> 00:17:09,099
lift the right arm and then hook the

330
00:17:09,099 –> 00:17:10,810
right elbow to the outside of the left

331
00:17:10,810 –> 00:17:13,449
knee shoulder blades draw toward each

332
00:17:13,449 –> 00:17:15,880
other beginners stay there

333
00:17:15,880 –> 00:17:18,220
more advanced take a bind if that’s in

334
00:17:18,220 –> 00:17:20,859
your practice so the collar bones are

335
00:17:20,859 –> 00:17:22,270
broad and you’re looking out over your

336
00:17:22,270 –> 00:17:28,900
left shoulder with your right eye with

337
00:17:28,900 –> 00:17:30,790
each exhale you twist just a little bit

338
00:17:30,790 –> 00:17:33,010
more and when you’re ready to release

339
00:17:33,010 –> 00:17:36,520
look ahead bring the fingers down in

340
00:17:36,520 –> 00:17:38,710
front of you and slowly stand up

341
00:17:38,710 –> 00:17:43,620
bringing your feet together forward fold

342
00:17:44,730 –> 00:17:47,400
inhale rise with a flat back exhale

343
00:17:47,400 –> 00:17:50,220
Tadasana Mountain Pose

344
00:17:50,220 –> 00:17:52,840
taking it to the other side put all the

345
00:17:52,840 –> 00:17:55,120
weight in the right foot lift the left

346
00:17:55,120 –> 00:17:59,050
leg toes are bright come forward with

347
00:17:59,050 –> 00:18:01,030
the torso don’t let the left hip lift

348
00:18:01,030 –> 00:18:03,460
left toes pointed straight down to the

349
00:18:03,460 –> 00:18:03,900
mat

350
00:18:03,900 –> 00:18:05,430
it’s been the inner left thigh to the

351
00:18:05,430 –> 00:18:11,100
sky and use your core strength to bend

352
00:18:11,100 –> 00:18:13,620
both knees and lower all the way down

353
00:18:13,620 –> 00:18:18,390
for seated spinal twist as you inhale

354
00:18:18,390 –> 00:18:21,090
lift the left arm hook the left elbow to

355
00:18:21,090 –> 00:18:22,440
the outside of the right knee

356
00:18:22,440 –> 00:18:26,240
look behind you with your left eye

357
00:18:26,240 –> 00:18:29,490
beginners stay there more advanced come

358
00:18:29,490 –> 00:18:34,440
into a bind if that’s a new practice you

359
00:18:34,440 –> 00:18:36,240
want to stay really tall in the spine

360
00:18:36,240 –> 00:18:38,670
and with each exhale twist just a little

361
00:18:38,670 –> 00:18:40,260
bit more initiating the twist of the

362
00:18:40,260 –> 00:18:45,300
navel when you’re ready to release

363
00:18:45,300 –> 00:18:48,390
windmill arms down and slowly come to

364
00:18:48,390 –> 00:18:49,860
stand feet together

365
00:18:49,860 –> 00:18:55,410
forward fold inhale rise with a flat

366
00:18:55,410 –> 00:18:57,900
back exhale feet together knees together

367
00:18:57,900 –> 00:19:00,809
you could tossin on chair pose the spine

368
00:19:00,809 –> 00:19:03,120
is really long no arch in the back put

369
00:19:03,120 –> 00:19:04,320
all the weight on the right foot and

370
00:19:04,320 –> 00:19:06,660
lift the left leg crossing it over the

371
00:19:06,660 –> 00:19:09,630
right leg beginners stay here more

372
00:19:09,630 –> 00:19:12,590
advanced people can try to tuck the toes

373
00:19:12,590 –> 00:19:14,940
open up the arms and take the right arm

374
00:19:14,940 –> 00:19:17,730
underneath the left if this is too much

375
00:19:17,730 –> 00:19:19,770
for you just bring the forearms to touch

376
00:19:19,770 –> 00:19:22,290
and don’t worry about crossing one arm

377
00:19:22,290 –> 00:19:25,650
over the other sit really low back as

378
00:19:25,650 –> 00:19:28,860
long chest is broad and as you exhale

379
00:19:28,860 –> 00:19:32,550
release the pose sit low cat asana

380
00:19:32,550 –> 00:19:35,580
taking it over to the other side put all

381
00:19:35,580 –> 00:19:36,809
the weight in the left foot and cross

382
00:19:36,809 –> 00:19:39,330
the right leg hope the toes if that’s

383
00:19:39,330 –> 00:19:42,270
available to you open up the arms Xue

384
00:19:42,270 –> 00:19:45,510
exhale left arm underneath right sit

385
00:19:45,510 –> 00:19:47,700
with your weight back so imagining that

386
00:19:47,700 –> 00:19:48,990
if your arms were in the way you could

387
00:19:48,990 –> 00:19:54,179
look down and see your toes as you

388
00:19:54,179 –> 00:19:57,870
exhale release the pose sit low Kitana

389
00:19:57,870 –> 00:20:01,790
arms out in front rise up onto the toes

390
00:20:01,790 –> 00:20:08,190
slowly with control lower down if it

391
00:20:08,190 –> 00:20:09,900
feels ok for your knees when you get

392
00:20:09,900 –> 00:20:13,220
down you can bounce

393
00:20:18,090 –> 00:20:21,780
when you’re ready release come to sit

394
00:20:21,780 –> 00:20:24,100
take your first two fingers and grab

395
00:20:24,100 –> 00:20:27,130
hold of the big toes use your core and

396
00:20:27,130 –> 00:20:29,740
begin to extend the legs out in front

397
00:20:29,740 –> 00:20:31,780
if you can’t extend the legs out in

398
00:20:31,780 –> 00:20:35,140
front just stay here if you are extended

399
00:20:35,140 –> 00:20:38,170
completely flex your feet keeping your

400
00:20:38,170 –> 00:20:41,520
legs stiff and your feet flexed come

401
00:20:41,520 –> 00:20:49,150
down onto the mat reach your upper body

402
00:20:49,150 –> 00:20:52,360
forward beginners you can just meet us

403
00:20:52,360 –> 00:20:58,630
here without the drop and then release

404
00:20:58,630 –> 00:21:06,190
the pose bring your feet together and

405
00:21:06,190 –> 00:21:08,950
reach your hands back behind you fingers

406
00:21:08,950 –> 00:21:12,030
pointed out in front and lift the hips

407
00:21:12,030 –> 00:21:14,470
prepare votin asana this is a really

408
00:21:14,470 –> 00:21:16,870
great stretch for the shoulders if it’s

409
00:21:16,870 –> 00:21:18,730
too much for you you can bend the knees

410
00:21:18,730 –> 00:21:22,090
before you come into it so it’s a

411
00:21:22,090 –> 00:21:26,050
tabletop position when you’re ready

412
00:21:26,050 –> 00:21:28,960
release the pose bring the arms out in

413
00:21:28,960 –> 00:21:32,520
front and slowly come all the way down

414
00:21:34,170 –> 00:21:36,640
we’ll do a little back bending here so

415
00:21:36,640 –> 00:21:39,070
we’ll start with bridge pose bring your

416
00:21:39,070 –> 00:21:41,320
feet close to your butt feet are hip

417
00:21:41,320 –> 00:21:43,810
distance apart and toes pointed straight

418
00:21:43,810 –> 00:21:45,790
out in front you really don’t want the

419
00:21:45,790 –> 00:21:48,190
toes to start pointing out to the sides

420
00:21:48,190 –> 00:21:53,770
as you inhale lift the hips so you want

421
00:21:53,770 –> 00:21:56,040
to feel your feet underneath your knees

422
00:21:56,040 –> 00:21:59,080
bring your hands interlace behind you

423
00:21:59,080 –> 00:22:02,290
and then you need to roll onto the sides

424
00:22:02,290 –> 00:22:04,330
of the arms so you can press the palms

425
00:22:04,330 –> 00:22:09,070
together and lift the chest I’m going to

426
00:22:09,070 –> 00:22:13,090
breathe into any tension really feel

427
00:22:13,090 –> 00:22:18,160
your whole front body opening up if you

428
00:22:18,160 –> 00:22:19,690
feel good here and you want to take it a

429
00:22:19,690 –> 00:22:21,370
step further lift the right leg spread

430
00:22:21,370 –> 00:22:25,870
the right toes whatever you do on one

431
00:22:25,870 –> 00:22:27,340
side do on the other

432
00:22:27,340 –> 00:22:29,679
so if you’ve lifted that leg set it down

433
00:22:29,679 –> 00:22:33,580
and lift the other keep pressing into

434
00:22:33,580 –> 00:22:36,249
the mat lifting a body up breathing into

435
00:22:36,249 –> 00:22:38,830
the hip flexors breathing into the chest

436
00:22:38,830 –> 00:22:43,080
and when you’re ready release the pose

437
00:22:45,059 –> 00:22:48,070
if that felt pretty intense for you and

438
00:22:48,070 –> 00:22:49,929
you want to just stay with that do that

439
00:22:49,929 –> 00:22:53,499
again or if you’re ready to move on come

440
00:22:53,499 –> 00:22:55,629
into wheel pose so to do that we bring

441
00:22:55,629 –> 00:22:57,519
the hands by our ears fingers pointed

442
00:22:57,519 –> 00:22:59,649
towards our shoulders see as close to

443
00:22:59,649 –> 00:23:02,440
your butt as you can toes pointed

444
00:23:02,440 –> 00:23:05,070
exactly forward elbows up to the sky

445
00:23:05,070 –> 00:23:08,769
press into the mat and lift up you want

446
00:23:08,769 –> 00:23:10,240
to picture your body as an upside down

447
00:23:10,240 –> 00:23:15,309
letter you not a letter V so no

448
00:23:15,309 –> 00:23:17,590
compression in the spine look straight

449
00:23:17,590 –> 00:23:19,779
between your hands if you can if you

450
00:23:19,779 –> 00:23:21,369
feel really good there you can lift up

451
00:23:21,369 –> 00:23:26,110
one leg spreading the toes and whatever

452
00:23:26,110 –> 00:23:27,909
you do on one side do on the other so

453
00:23:27,909 –> 00:23:32,440
lift the other leg remember to breathe

454
00:23:32,440 –> 00:23:39,820
slow full deep breaths when you’ve had

455
00:23:39,820 –> 00:23:43,749
enough release the pose take a couple

456
00:23:43,749 –> 00:23:47,100
deep breaths just keeping your back flat

457
00:23:47,100 –> 00:23:51,659
your low back glued to the mat

458
00:24:01,130 –> 00:24:04,820
backbends are really energizing so if

459
00:24:04,820 –> 00:24:06,019
you’re doing this in the middle of the

460
00:24:06,019 –> 00:24:08,090
afternoon that’s great to combat

461
00:24:08,090 –> 00:24:11,389
afternoon slump from here heel toe your

462
00:24:11,389 –> 00:24:13,880
feet together and open up your knees

463
00:24:13,880 –> 00:24:16,960
this is souped-up baddha konasana

464
00:24:16,960 –> 00:24:19,179
bottoms of the feet are touching

465
00:24:19,179 –> 00:24:23,289
breathing into the inner thighs

466
00:24:29,320 –> 00:24:32,860
as you ill bring your knees together zu

467
00:24:32,860 –> 00:24:35,110
exhale hug the right knee in towards the

468
00:24:35,110 –> 00:24:38,080
chest extending the left leg right toes

469
00:24:38,080 –> 00:24:40,780
are spread and the back of the neck is

470
00:24:40,780 –> 00:24:43,710
long so to do that tuck your chin

471
00:24:43,710 –> 00:24:47,700
towards your chest just a little bit

472
00:24:47,700 –> 00:24:51,280
keep the low back glued to the mat keep

473
00:24:51,280 –> 00:24:54,150
pressing the left leg into the ground on

474
00:24:54,150 –> 00:24:58,810
the next inhale extend the right leg if

475
00:24:58,810 –> 00:25:00,670
you’re a beginner you might benefit from

476
00:25:00,670 –> 00:25:03,220
using a yoga strap or if you don’t have

477
00:25:03,220 –> 00:25:06,280
one just use a towel or a belt or

478
00:25:06,280 –> 00:25:09,520
something and bring that into the middle

479
00:25:09,520 –> 00:25:11,800
of the foot and that will help extend

480
00:25:11,800 –> 00:25:15,640
the leg from here grab hold of the big

481
00:25:15,640 –> 00:25:17,410
toe with the first two fingers and as

482
00:25:17,410 –> 00:25:20,490
you exhale lift the head to meet the leg

483
00:25:20,490 –> 00:25:23,830
exhale release the pose left hand to the

484
00:25:23,830 –> 00:25:25,600
leg bringing the right arm down to the

485
00:25:25,600 –> 00:25:28,300
ground for supine spinal twist looking

486
00:25:28,300 –> 00:25:30,430
out over your right shoulder and as you

487
00:25:30,430 –> 00:25:32,290
exhale extend the shoulder down to the

488
00:25:32,290 –> 00:25:35,650
mat extend the right knee down to the

489
00:25:35,650 –> 00:25:40,900
mat inhale back to Center take the right

490
00:25:40,900 –> 00:25:44,080
hand to the knee left hand to the left

491
00:25:44,080 –> 00:25:48,160
hip and open up the leg beginners stay

492
00:25:48,160 –> 00:25:50,800
there if you’re more flexible extend

493
00:25:50,800 –> 00:25:53,530
your right foot grabbing hold of the big

494
00:25:53,530 –> 00:25:57,730
toe you want to press with your left

495
00:25:57,730 –> 00:25:59,440
hand into the hip so the left hip

496
00:25:59,440 –> 00:26:02,530
doesn’t lift and when you’re ready we’ll

497
00:26:02,530 –> 00:26:04,660
take it to the other side so hug the

498
00:26:04,660 –> 00:26:06,670
left knee into the chest extending the

499
00:26:06,670 –> 00:26:14,830
right foot left toes are bright when

500
00:26:14,830 –> 00:26:18,370
you’re ready extend the leg breathing

501
00:26:18,370 –> 00:26:21,070
into any tension in the hamstring you

502
00:26:21,070 –> 00:26:22,780
never really want to push the hamstring

503
00:26:22,780 –> 00:26:25,000
too much so really find your edge that

504
00:26:25,000 –> 00:26:27,160
place where you know you’re not going to

505
00:26:27,160 –> 00:26:28,870
get hurt but you know that you’re

506
00:26:28,870 –> 00:26:32,800
getting a good deep stretch if you feel

507
00:26:32,800 –> 00:26:34,810
really good there take your first two

508
00:26:34,810 –> 00:26:37,290
fingers to the big toe and as you exhale

509
00:26:37,290 –> 00:26:40,330
lift the head to meet the leg don’t

510
00:26:40,330 –> 00:26:41,920
worry if it doesn’t get there one side

511
00:26:41,920 –> 00:26:42,760
is usually

512
00:26:42,760 –> 00:26:45,370
we’re challenging than the other don’t

513
00:26:45,370 –> 00:26:51,400
worry about it it’s normal as you exhale

514
00:26:51,400 –> 00:26:54,510
take the right hand to the left leg and

515
00:26:54,510 –> 00:26:57,250
pull it up and over the body for supine

516
00:26:57,250 –> 00:26:58,900
spinal twist so look out over your left

517
00:26:58,900 –> 00:27:02,470
shoulder as you exhale see if the

518
00:27:02,470 –> 00:27:05,080
shoulder can come down to the mat and if

519
00:27:05,080 –> 00:27:06,580
the left knee can come down to the

520
00:27:06,580 –> 00:27:10,799
ground for a deeper twist

521
00:27:17,500 –> 00:27:20,049
inhale back to Center take the left hand

522
00:27:20,049 –> 00:27:24,789
to the left knee and open it up press

523
00:27:24,789 –> 00:27:26,380
the right hand into the hip and

524
00:27:26,380 –> 00:27:28,960
beginners stay there or extend the leg

525
00:27:28,960 –> 00:27:31,480
if you’ve got more flexibility and open

526
00:27:31,480 –> 00:27:34,799
up the leg to the left

527
00:27:41,960 –> 00:27:44,450
breathe space and length into the inner

528
00:27:44,450 –> 00:27:52,249
thigh when you’re ready come back to

529
00:27:52,249 –> 00:28:00,169
Center and release the pose bend both

530
00:28:00,169 –> 00:28:03,139
knees I’m going to take happy baby here

531
00:28:03,139 –> 00:28:05,210
so grab hold of the outside edges of the

532
00:28:05,210 –> 00:28:07,490
feet and as you exhale bring the knees

533
00:28:07,490 –> 00:28:10,039
in towards the armpit tuck your chin a

534
00:28:10,039 –> 00:28:11,919
little bit towards your chest for a long

535
00:28:11,919 –> 00:28:17,659
neck and just breathe into the hips feet

536
00:28:17,659 –> 00:28:19,159
are flat imagining you you’re about to

537
00:28:19,159 –> 00:28:22,029
walk on the ceiling

538
00:28:29,250 –> 00:28:32,549
exhale release the pose press the right

539
00:28:32,549 –> 00:28:34,559
leg over the left begin our scrub hold

540
00:28:34,559 –> 00:28:37,950
of the tops of the shins more flexible

541
00:28:37,950 –> 00:28:39,720
people grab hold of the outside edges of

542
00:28:39,720 –> 00:28:42,450
the feet and then pull the knees in

543
00:28:42,450 –> 00:28:45,090
towards the body it’s a really great

544
00:28:45,090 –> 00:28:46,980
stretch for sciatica this is soup do

545
00:28:46,980 –> 00:28:53,340
gomukhasana will release and take it to

546
00:28:53,340 –> 00:28:56,880
the other side so again beginners grab

547
00:28:56,880 –> 00:28:59,630
hold of the tops of the shins

548
00:28:59,630 –> 00:29:02,070
grab hold of the outside edges of the

549
00:29:02,070 –> 00:29:06,030
feet pull the legs in towards the body

550
00:29:06,030 –> 00:29:10,440
and breathe on your next inhale release

551
00:29:10,440 –> 00:29:12,320
the pose and begin to circle the knees

552
00:29:12,320 –> 00:29:14,730
just to release any tension in the low

553
00:29:14,730 –> 00:29:19,740
back my camera cut off here so the next

554
00:29:19,740 –> 00:29:21,390
pose is shavasana but it didn’t get

555
00:29:21,390 –> 00:29:24,240
recorded so to do that just extend your

556
00:29:24,240 –> 00:29:26,370
legs bring the mat distance apart and

557
00:29:26,370 –> 00:29:29,159
open up your arms close your eyes and

558
00:29:29,159 –> 00:29:32,000
stay here for at least five minutes

559
00:29:32,000 –> 00:29:34,200
thanks so much for practising with me

560
00:29:34,200 –> 00:00:00,000
today please like subscribe and share

Leave a Reply

Your email address will not be published. Required fields are marked *