Yoga matt hillsborough nj

Yoga Niyama 2: Santosha Practice: Contentment – LauraGyoga

1
00:00:00,070 –> 00:00:04,299
[Music]

2
00:00:04,490 –> 00:00:07,440
this practice is going to be working on

3
00:00:07,440 –> 00:00:12,570
santosha the second niama santosha is a

4
00:00:12,570 –> 00:00:15,570
state of internal contentment or

5
00:00:15,570 –> 00:00:19,050
happiness we’ll start this short

6
00:00:19,050 –> 00:00:21,420
practice standing in the middle of our

7
00:00:21,420 –> 00:00:24,119
mat in Mountain Pose with the palms

8
00:00:24,119 –> 00:00:27,650
joined together in front of the heart

9
00:00:27,650 –> 00:00:31,500
centering your breath there and we’ll

10
00:00:31,500 –> 00:00:35,719
open the feet out to a nice wide stance

11
00:00:36,800 –> 00:00:40,670
bring the hands back into the heart

12
00:00:40,670 –> 00:00:42,930
pleasing your palms one over the other

13
00:00:42,930 –> 00:00:46,200
right on to the heart center from their

14
00:00:46,200 –> 00:00:47,969
expanding the arms out to the sides

15
00:00:47,969 –> 00:00:50,520
spreading the fingers finding a bit of

16
00:00:50,520 –> 00:00:54,920
lift in your chest and in your throat

17
00:00:54,920 –> 00:00:58,050
bringing the arms behind the back yoga

18
00:00:58,050 –> 00:01:02,539
mudra letting that be your heart opener

19
00:01:02,539 –> 00:01:05,640
as you start your exhale folding from

20
00:01:05,640 –> 00:01:07,790
the hips to move down over the legs

21
00:01:07,790 –> 00:01:19,400
finding a forward bend inhale rising up

22
00:01:19,939 –> 00:01:23,450
expanding the arms out to the sides and

23
00:01:23,450 –> 00:01:25,920
drawing the palms back over the heart

24
00:01:25,920 –> 00:01:28,650
center we’re going to turn the left foot

25
00:01:28,650 –> 00:01:32,909
out toward the side angle the right foot

26
00:01:32,909 –> 00:01:35,700
and slightly sweep the arms open find in

27
00:01:35,700 –> 00:01:39,299
a strong warrior two stance with this

28
00:01:39,299 –> 00:01:41,820
feeling of expanding out through the

29
00:01:41,820 –> 00:01:44,970
arms from the space of the heart I like

30
00:01:44,970 –> 00:01:47,909
to think of it as expanding from the

31
00:01:47,909 –> 00:01:50,340
front of the heart as well as from the

32
00:01:50,340 –> 00:01:54,720
back of the heart straighten that leg

33
00:01:54,720 –> 00:01:56,670
and then we’re going to switch over to

34
00:01:56,670 –> 00:01:59,969
the other side is spinning the foot out

35
00:01:59,969 –> 00:02:03,420
finding your warrior two stance angling

36
00:02:03,420 –> 00:02:05,969
your back toes in slightly and sweep the

37
00:02:05,969 –> 00:02:08,128
arms open find that space from your

38
00:02:08,128 –> 00:02:11,250
heart this is where we connect to that

39
00:02:11,250 –> 00:02:13,020
feeling of inner content

40
00:02:13,020 –> 00:02:17,670
on and it’s a sense of practicing that

41
00:02:17,670 –> 00:02:19,950
whatever your pose is whatever your

42
00:02:19,950 –> 00:02:22,020
warrior two looks like today just being

43
00:02:22,020 –> 00:02:24,990
content with it palms come back to the

44
00:02:24,990 –> 00:02:29,310
heart center exhale to fold over the

45
00:02:29,310 –> 00:02:35,190
legs forward bend let the arms release

46
00:02:35,190 –> 00:02:37,200
down then swing them behind the back

47
00:02:37,200 –> 00:02:40,980
clasp into yoga mudra let the head

48
00:02:40,980 –> 00:02:46,170
become heavy let the head hang inhale

49
00:02:46,170 –> 00:02:51,330
making your way back up expand the arms

50
00:02:51,330 –> 00:02:55,140
out to the sides and sweep the palms

51
00:02:55,140 –> 00:02:57,750
right on to the heart going to go back

52
00:02:57,750 –> 00:03:00,650
over to the left side turn the toes out

53
00:03:00,650 –> 00:03:04,530
and we start with Warrior 2 expanding

54
00:03:04,530 –> 00:03:06,510
from the heart expand that sense of

55
00:03:06,510 –> 00:03:11,280
inner happiness and sweeping our way

56
00:03:11,280 –> 00:03:13,340
down into side angle stretch ruin to

57
00:03:13,340 –> 00:03:15,750
plant the left forearm onto your thigh

58
00:03:15,750 –> 00:03:18,480
and bring the right palm on to your

59
00:03:18,480 –> 00:03:21,420
heart then as you inhale opening the arm

60
00:03:21,420 –> 00:03:26,370
out from the shoulder and then if you’re

61
00:03:26,370 –> 00:03:31,100
ready take the arm off toward the ear

62
00:03:31,100 –> 00:03:34,260
feel that straight line down the side of

63
00:03:34,260 –> 00:03:39,330
your body sweeping back up to Center up

64
00:03:39,330 –> 00:03:43,080
to warrior two and then we’ll take that

65
00:03:43,080 –> 00:03:45,030
back into a reverse warrior but same

66
00:03:45,030 –> 00:03:47,880
process here the top hand is going to

67
00:03:47,880 –> 00:03:51,180
settle on to the heart inhale expand the

68
00:03:51,180 –> 00:03:54,660
fingers up toward the sky finding the

69
00:03:54,660 –> 00:03:58,080
full expression of your pose there being

70
00:03:58,080 –> 00:04:02,520
content with whatever that is we’ll move

71
00:04:02,520 –> 00:04:06,500
back through warrior two to come out

72
00:04:07,400 –> 00:04:09,630
straightening the legs and bring the

73
00:04:09,630 –> 00:04:11,940
feet back into parallel palms over the

74
00:04:11,940 –> 00:04:17,100
heart let’s turn over to the other side

75
00:04:17,100 –> 00:04:21,450
will go right foot out setting into your

76
00:04:21,450 –> 00:04:24,340
warrior two stance

77
00:04:24,340 –> 00:04:29,230
expand the arms find that really strong

78
00:04:29,230 –> 00:04:36,020
grounded feeling we move from there into

79
00:04:36,020 –> 00:04:38,480
side angle bring your right forearm onto

80
00:04:38,480 –> 00:04:41,300
your right thigh left palm starts right

81
00:04:41,300 –> 00:04:45,320
on top of your heart as you inhale open

82
00:04:45,320 –> 00:04:48,050
out from the shoulder and then if it

83
00:04:48,050 –> 00:04:50,630
feels ok for your shoulder you can sweep

84
00:04:50,630 –> 00:04:55,880
that up over toward the ear extending

85
00:04:55,880 –> 00:04:59,620
all the way into your side angle stretch

86
00:05:03,820 –> 00:05:06,910
drawing that back up into warrior two

87
00:05:06,910 –> 00:05:11,080
and then we’ll move into reverse warrior

88
00:05:11,080 –> 00:05:14,000
take the top palm on to your heart as

89
00:05:14,000 –> 00:05:20,500
you inhale expand from your heart center

90
00:05:20,680 –> 00:05:23,240
settle into that feeling of contentment

91
00:05:23,240 –> 00:05:25,520
with whatever your pose is today

92
00:05:25,520 –> 00:05:33,260
whatever it might be coming out of that

93
00:05:33,260 –> 00:05:37,550
returning through your warrior two will

94
00:05:37,550 –> 00:05:39,320
release the arms bring the feet back

95
00:05:39,320 –> 00:05:43,520
into parallel place the palms over your

96
00:05:43,520 –> 00:05:46,250
heart and settle into a space of

97
00:05:46,250 –> 00:05:54,340
gratitude step the feet together to end

98
00:05:55,450 –> 00:06:00,230
palms join tapping the forehead reaching

99
00:06:00,230 –> 00:06:05,840
up to the sky dropping down past the

100
00:06:05,840 –> 00:06:09,500
forehead pass the heart and bowing down

101
00:06:09,500 –> 00:06:13,970
to the earth letting yourself settle

102
00:06:13,970 –> 00:06:17,660
really soft in your forward bend and

103
00:06:17,660 –> 00:06:21,550
we’ll end off there

104
00:06:23,600 –> 00:00:00,000
you

Leave a Reply

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