Yoga nantucket

Quick Daily Core #1 with Jamie Elmer Yoga, from Nantucket Island

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[Music]

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hi thanks for joining me and welcome to

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your quick core practice nestled back

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into Child’s Pose to start stretch your

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hips back stretch your arms forward take

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a couple of deep breaths in through your

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nose and out through your mouth now come

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up onto all fours hands and knees toes

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under back to downward facing dog

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deep breaths into your side ribs here

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navel to your spine and walk your feet

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forward to your hands inhale fingertips

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exhale bow forward empty open arms to

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rise up inhale reach up grow tall

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exhale release your arms inhale arms

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circle out and up press your feet open

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arms exhale as you hinge forward empty

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your breath fingertips halfway and

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exhale step to plank keep breathing here

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come down onto one elbow than the other

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make fists with your hands and step your

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feet close together so that your big

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toes touch press your toes down firm

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your thighs navel to your spine as you

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breathe deeply look a little forward

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here lengthen all four sides of your

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neck slowly come up to one hand than the

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other plank pose and exhale downward

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facing dog relax your head spread your

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fingers and toes now on an exhale when

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you’re empty of breath feet forward to

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your hands inhale halfway exhale fold

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open arms rise up press your feet spread

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your fingers reach up exhale release

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your arms inhale arms circle out and up

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hinge forward as you exhale empty your

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breath navel to spine inhale fingertips

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halfway and exhale step to plank keep

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breathing

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come down onto one elbow then the other

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make fists again feet close together now

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lift the right foot up an inch or two

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breathe here step that foot down change

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sides left foot up and enter to breathe

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here and step it down slowly come up to

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one hand then your other hand this is

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your inhale plank exhale down dog again

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wait for your exhale navel to spine when

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you’re empty your breath then walk your

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feet forward to your hands all the way

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to the front of your mat inhale

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fingertips exhale bow and empty circle

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arms arise up inhale grow even taller

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look up exhale release your arms inhale

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arms circle out and up press your feet

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open arms exhale as you hinge forward

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navel to spine empty inhale fingertips

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exhale to plank pose keep breathing feet

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close together one elbow than the other

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and now this time roll onto the outer

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edge of your right foot so try to stack

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your ankles lift the hips firm your

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thighs press both elbows down into your

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mat widen your collarbones back to

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Center and change sides outer edge of

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the left foot strong feet and ankles

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here strong legs full breath back to

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Center wait for your inhale come up onto

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your hand plank pose and exhale to down

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dog spread your fingers and toes on your

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exhale when you’re empty your breath

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navel to your spine walk your feet

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forward to your hands inhale halfway and

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exhale fold relax your head open arms to

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rise up inhale reach up exhale release

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your arms inhale arms circle out and up

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press feet open arms hinge forward empty

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your breath again fingertips halfway and

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exhale step to plank pose pause here

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inhale come down onto your elbows

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forearm plank feet close together now

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one more time roll onto the outer edge

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of the right foot lift the left leg up

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inhale exhale it down twice more inhale

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exhale it down firm legs inhale exhale

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down come back to centre outer edge of

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the left foot and with the right leg

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inhale up and down up and down up and

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down

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keep breathing back to centre wait for

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your inhale come up onto your hands

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plank pose exhale down dog spread your

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fingers and toes full breath into your

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side ribs on your exhale empty your

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breath and come down onto your knees sit

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your hips back towards your heels for

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child’s pose

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this time relax your head your neck your

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shoulders you can relax your arms your

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elbows may bend a little bit here thanks

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so much for joining me for your core

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practice today have a great rest of your

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day for more classes and tutorials and

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for information on working with Jamie in

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person go to jamie elmer yoga calm and

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for all social media at /je me elmer

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yoga

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