Yoga posture sequences

10min Yoga Flow Sequence

1
00:00:05,140 –> 00:00:09,919
standing Tadasana feet parallel

2
00:00:09,919 –> 00:00:11,809
lift up the toes and spread them back

3
00:00:11,809 –> 00:00:14,690
down onto the mat inhale in and out

4
00:00:14,690 –> 00:00:15,670
through the nose

5
00:00:15,670 –> 00:00:17,630
lengthen through the fingertips and

6
00:00:17,630 –> 00:00:20,859
inhaling gazing up little thumbs and

7
00:00:20,859 –> 00:00:23,359
exhaling fold forward at the hips bend

8
00:00:23,359 –> 00:00:27,369
your knees here if you need to inhale

9
00:00:27,369 –> 00:00:29,570
lengthen through the spine to look up

10
00:00:29,570 –> 00:00:33,590
and exhaling forward bend the knees and

11
00:00:33,590 –> 00:00:36,170
step the right foot back to a long lunge

12
00:00:36,170 –> 00:00:38,230
drop the right knee release the toes

13
00:00:38,230 –> 00:00:40,539
coming into a long lunge position

14
00:00:40,539 –> 00:00:43,430
looking straight ahead breathing in and

15
00:00:43,430 –> 00:00:45,530
out through the nose

16
00:00:45,530 –> 00:00:50,090
find one spot to rest your eyes tuck the

17
00:00:50,090 –> 00:00:52,580
right toes under step the left back into

18
00:00:52,580 –> 00:00:56,270
a long plank draw the lower abdomen in

19
00:00:56,270 –> 00:00:59,780
and drop the knees chest and forehead

20
00:00:59,780 –> 00:01:02,260
down to the ground tuck the elbows in

21
00:01:02,260 –> 00:01:04,910
release the abdomen release the toes and

22
00:01:04,910 –> 00:01:07,820
inhale up to bhujangasana drawing the

23
00:01:07,820 –> 00:01:12,770
kneecaps up and exhaling forward tuck

24
00:01:12,770 –> 00:01:14,680
the toes under press the hips back

25
00:01:14,680 –> 00:01:17,450
towards the heels and lift up into a

26
00:01:17,450 –> 00:01:20,440
derma brush for an asana down face dog

27
00:01:20,440 –> 00:01:26,119
spread the feet hip width apart and

28
00:01:26,119 –> 00:01:28,220
start shredding lightly through the feet

29
00:01:28,220 –> 00:01:31,310
just right and left a few times just to

30
00:01:31,310 –> 00:01:33,410
warm up the ankles and the knees and

31
00:01:33,410 –> 00:01:37,030
settle back down into down dog

32
00:01:39,360 –> 00:01:42,250
inhale step the right foot forward in

33
00:01:42,250 –> 00:01:44,229
between the hands release the left knee

34
00:01:44,229 –> 00:01:48,960
release the toes and gaze straight ahead

35
00:01:55,259 –> 00:01:58,240
tuck the left toes under step it forward

36
00:01:58,240 –> 00:02:02,979
and release the head down and inhaling

37
00:02:02,979 –> 00:02:05,049
reverse the swan dive all the way back

38
00:02:05,049 –> 00:02:06,579
up to standing lengthening through the

39
00:02:06,579 –> 00:02:09,160
fingertips and exhaling the arms back

40
00:02:09,160 –> 00:02:11,590
down by your side and let’s go again

41
00:02:11,590 –> 00:02:15,360
inhaling the arms up

42
00:02:16,340 –> 00:02:23,180
and exhaling forward inhaling lengthen

43
00:02:23,180 –> 00:02:24,739
up through the spine to look up and

44
00:02:24,739 –> 00:02:28,610
exhaling down and step the left leg back

45
00:02:28,610 –> 00:02:32,030
release the knee release the toes gazing

46
00:02:32,030 –> 00:02:34,220
forward inhale up to Anjali asana

47
00:02:34,220 –> 00:02:36,370
pressing the palms of the hands together

48
00:02:36,370 –> 00:02:40,269
lengthening up through the fingertips as

49
00:02:40,269 –> 00:02:43,130
you exhale dropping into that left hip

50
00:02:43,130 –> 00:02:45,550
there

51
00:02:53,769 –> 00:02:56,180
exhaling the arms down by the front foot

52
00:02:56,180 –> 00:02:58,700
walking your hands back and flexing the

53
00:02:58,700 –> 00:03:02,209
front foot rest your eyes on your big

54
00:03:02,209 –> 00:03:08,000
toe when you’re ready bend the elbows

55
00:03:08,000 –> 00:03:12,879
and sink further deeper into the stretch

56
00:03:18,250 –> 00:03:20,840
inhaling forward walk the hands forward

57
00:03:20,840 –> 00:03:23,360
tuck the back toes and step back into

58
00:03:23,360 –> 00:03:30,079
plane drop the knees chest and forehead

59
00:03:30,079 –> 00:03:31,760
down to the ground keeping the elbows in

60
00:03:31,760 –> 00:03:34,160
releasing the abdomen releasing the toes

61
00:03:34,160 –> 00:03:37,519
and inhaling up to bhujangasana lifting

62
00:03:37,519 –> 00:03:39,379
up through the kneecaps exhaling down

63
00:03:39,379 –> 00:03:42,049
tuck the back toes press back towards

64
00:03:42,049 –> 00:03:44,000
the heels and lifting up to down face

65
00:03:44,000 –> 00:03:47,959
dog bring your feet hip width apart have

66
00:03:47,959 –> 00:03:50,000
the heels turned out slightly so that

67
00:03:50,000 –> 00:03:53,209
parallel pressing through the hands and

68
00:03:53,209 –> 00:03:57,230
lifting through the sit bones as the

69
00:03:57,230 –> 00:03:59,450
exhale gently drawing that lower abdomen

70
00:03:59,450 –> 00:04:01,819
back for the spine and inhaling stepping

71
00:04:01,819 –> 00:04:03,410
forward with the left leg

72
00:04:03,410 –> 00:04:05,720
releasing the toes and inhaling the arms

73
00:04:05,720 –> 00:04:09,010
up to engineer sauna

74
00:04:12,400 –> 00:04:15,110
as you inhale lengthening up through the

75
00:04:15,110 –> 00:04:17,300
fingertips and as you exhale dropping

76
00:04:17,300 –> 00:04:21,070
into that right hip

77
00:04:22,840 –> 00:04:26,770
exhaling the hands down walking the

78
00:04:26,770 –> 00:04:28,840
hands back flexing the left toes towards

79
00:04:28,840 –> 00:04:32,050
you it lengthening through the crown of

80
00:04:32,050 –> 00:04:34,750
the head and then exhaling bending the

81
00:04:34,750 –> 00:04:39,960
elbows to come further into the stretch

82
00:04:46,480 –> 00:04:49,700
walking the hands forward tuck the back

83
00:04:49,700 –> 00:04:52,160
toes under and step forward into

84
00:04:52,160 –> 00:04:55,640
uttanasana and inhaling reversing the

85
00:04:55,640 –> 00:04:57,350
swan dive all the way back up to

86
00:04:57,350 –> 00:05:01,330
standing and exhaling back to Tadasana

87
00:05:01,330 –> 00:05:08,240
and let’s go again inhaling up exhaling

88
00:05:08,240 –> 00:05:10,990
forward

89
00:05:11,500 –> 00:05:14,030
inhaling lengthening the spine to look

90
00:05:14,030 –> 00:05:19,370
up and exhaling down step the right leg

91
00:05:19,370 –> 00:05:27,470
back inhale the arms Anjan asana if

92
00:05:27,470 –> 00:05:28,820
you’d like to take it a little bit

93
00:05:28,820 –> 00:05:32,630
deeper start to lift the sternum up to

94
00:05:32,630 –> 00:05:37,210
the ceiling and exhaling the arms down

95
00:05:37,210 –> 00:05:39,620
tucking the back toes under stepping

96
00:05:39,620 –> 00:05:48,500
into plank and shifting your weight over

97
00:05:48,500 –> 00:05:50,650
to the outside of the right foot and

98
00:05:50,650 –> 00:05:52,730
extending the left arm towards the

99
00:05:52,730 –> 00:05:55,190
ceiling and if you’re ready gazing up

100
00:05:55,190 –> 00:05:57,740
with the left thumb keep lifting up

101
00:05:57,740 –> 00:06:02,240
through that right side waist and keep

102
00:06:02,240 –> 00:06:04,600
breathing

103
00:06:06,520 –> 00:06:09,340
exhaling the hand back down and swapping

104
00:06:09,340 –> 00:06:11,319
over to the other side so coming onto

105
00:06:11,319 –> 00:06:14,110
the outside of the left foot sending the

106
00:06:14,110 –> 00:06:16,030
right arm up and when you’re ready

107
00:06:16,030 –> 00:06:17,979
turning your gaze to look at your right

108
00:06:17,979 –> 00:06:20,310
thumb

109
00:06:26,450 –> 00:06:29,090
and coming back to plank

110
00:06:29,090 –> 00:06:31,710
dropping the knees chest and forehead to

111
00:06:31,710 –> 00:06:32,340
the ground

112
00:06:32,340 –> 00:06:34,380
releasing the abdomen releasing the toes

113
00:06:34,380 –> 00:06:37,740
and inhaling up to bhujangasana let’s

114
00:06:37,740 –> 00:06:39,720
take a variation interlacing the fingers

115
00:06:39,720 –> 00:06:42,660
behind you drawing the hands away from

116
00:06:42,660 –> 00:06:44,820
the body and lengthening them away down

117
00:06:44,820 –> 00:06:49,190
towards your feet keep breathing and

118
00:06:49,190 –> 00:06:52,320
exhaling down tucking the toes under

119
00:06:52,320 –> 00:06:54,180
pressing the hips back lifting into

120
00:06:54,180 –> 00:06:57,660
either mukha svanasana and separating

121
00:06:57,660 –> 00:07:00,680
the feet to hip width apart

122
00:07:01,970 –> 00:07:04,770
as you inhale lengthening up through the

123
00:07:04,770 –> 00:07:08,670
sit bones and exhaling pressing the

124
00:07:08,670 –> 00:07:10,980
chest towards the legs stepping the

125
00:07:10,980 –> 00:07:13,560
right foot in between the hands and

126
00:07:13,560 –> 00:07:18,210
inhaling up to engineer sauna lifting

127
00:07:18,210 –> 00:07:21,390
the sternum coming into a slight upper

128
00:07:21,390 –> 00:07:23,900
body arch

129
00:07:25,500 –> 00:07:28,380
then exhaling where hands down tuck the

130
00:07:28,380 –> 00:07:30,420
back toes under step afford uttanasana

131
00:07:30,420 –> 00:07:33,260
allow the skull to hang forward and

132
00:07:33,260 –> 00:07:36,200
inhaling the arms all the way back up

133
00:07:36,200 –> 00:07:41,760
and exhaling to Tadasana let’s scoop

134
00:07:41,760 –> 00:07:45,960
down inhaling to hook the desana bring

135
00:07:45,960 –> 00:07:48,150
the arms alongside the ears and when

136
00:07:48,150 –> 00:07:50,730
you’re ready bring your gaze up in

137
00:07:50,730 –> 00:07:53,370
between your hands drawing that lower

138
00:07:53,370 –> 00:07:56,640
abdomen in as you exhale bending a bit

139
00:07:56,640 –> 00:08:04,080
further down and exhaling the arms down

140
00:08:04,080 –> 00:08:06,440
now

141
00:08:06,750 –> 00:08:08,850
inhaling lengthen the spine to look up

142
00:08:08,850 –> 00:08:12,240
and coming back down bending the knees

143
00:08:12,240 –> 00:08:15,710
and jumping back to plank

144
00:08:15,710 –> 00:08:18,180
exhaling down and chaturanga dandasana

145
00:08:18,180 –> 00:08:20,400
and inhaling up to order the look of

146
00:08:20,400 –> 00:08:24,590
chuan US and up up faced dog and

147
00:08:24,590 –> 00:08:28,590
exhaling bat rolling over the toes into

148
00:08:28,590 –> 00:08:30,980
down faced dog

149
00:08:30,980 –> 00:08:33,140
bring the feet together side by side

150
00:08:33,140 –> 00:08:36,140
keeping them parallel and let’s inhale

151
00:08:36,140 –> 00:08:38,960
the right leg up into three-legged dog

152
00:08:38,960 –> 00:08:41,600
keep the right leg the right toes

153
00:08:41,600 –> 00:08:46,600
pointing down keeping the leg parallel

154
00:08:46,600 –> 00:08:50,150
keeping the shoulders square and bend

155
00:08:50,150 –> 00:08:52,880
the knee and bring that back down let’s

156
00:08:52,880 –> 00:09:00,980
inhale the left leg up pressing out

157
00:09:00,980 –> 00:09:04,250
through that left heel as you press away

158
00:09:04,250 –> 00:09:07,040
with the hands and bend that leg and

159
00:09:07,040 –> 00:09:11,330
bring it back down and come down onto

160
00:09:11,330 –> 00:09:12,920
your knees bring the big toes together

161
00:09:12,920 –> 00:09:17,450
and sit back on the heels and to Adam

162
00:09:17,450 –> 00:09:21,400
Walker with us in our resting warrior

163
00:09:22,540 –> 00:09:25,840
lift back up into down dog

164
00:09:25,840 –> 00:09:28,310
bring the right knee forward the left

165
00:09:28,310 –> 00:09:30,830
knee forward sit to one side unfold the

166
00:09:30,830 –> 00:09:32,420
legs in front of you breathe and he put

167
00:09:32,420 –> 00:09:35,060
the pot uncurl the spine one vertebra at

168
00:09:35,060 –> 00:09:37,820
a time lengthen the legs out in front of

169
00:09:37,820 –> 00:09:40,550
you and coming into shavasana palms

170
00:09:40,550 –> 00:09:43,910
facing up feet falling away from each

171
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other

172
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and enjoy your rest

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