字幕列表 影片播放 列印英文字幕 - We had some people that wanted us to practice from last week that joined us Bird of Paradise pose and some twists and some shoulder openers and plow pose. We're gonna try to fit all that in and if you have two yoga blocks, I would recommend getting them handy or one. And if you have any knee issues when you put pressure on the knees, on to your mat, grab a blanket or a pillow, or if it's hard to sit up really tall, you wanna sit on the edge of that blanket or pillow. Okay? And now we're gonna get started lying on our backs will come into Supta Baddha Konasana. Oh, how I love this one. So the few together and knees apart. Now if your knees are uncomfortable with this, then you can put a couple of blocks or a couple of pillows on sides of the thighs. Lengthen three or lower back. (clears throat) Just rest your hands on your belly Then close your eyes. Begin taking some longer breaths in and out through your nose. So as you inhale, fill your belly with your breath. (inhales) And then exhale, release the breath from the belly. (exhales) At the bottom of your exhale, draw your navel in towards your spine, a moment holding the air out. And then inhale, fill the belly. (inhale) Now bring it up to the ribcage all the way around. You can put your hands here if you like. And then as you exhale, begin exhaling the ribcage (exhales) and then exhale through the belly. At the bottom of your exhale, draw your navel and an up and lift your pelvic floor muscles and pause. And this time we'll inhale, filling through the belly all the way around the low back to all the way around the ribcage, front back sides. And now take it up to the chest, the shoulders and the upper back. And then exhale, starting with the chest, shoulders upper back. Exhale their ribcage, all the way around. And now exhale through the belly all the way around front and back draw the navel and lift the pelvic floor muscles pause. do that same thing. So inhale, belly, low back, ribcage mid back, chest, shoulders, upper back. And exhale, chest, shoulders upper back, (exhales) ribcage mid back, belly, lower back. Bottom of your exhale, draw, your belly in and up. Lift your pelvic floor pause. And now just start to come into your regular breath. (inhales and exhales) Slightly constricting the back of your throat as you breathe. And then we'll inhale and cross the right shin in front of the left chin. So it's as if you're in a comfortable sitting pose sitting up Sukhasana. If you can try and move your ankles underneath your knees and your knees above your ankles as you sit here, if it's not too much. It definitely gets deeper into your hips. And then we'll keep the legs as they are. Face your palms in toward one another. Inhale and reach your arms straight up to the sky and then exhale back toward the ears. Now as you do, (inhales) your ribcage is gonna wanna puff up so dry your ribs and lengthen through your low back and reach your fingertips far away from your shoulders. If your arms don't touch or don't line up the ears or if they don't touch the earth, it's totally okay. Just soften around your neck and breathe. And then inhale, take the arms back up and exhale back by your side. Switch the cross of your shins. So now your left hand is in the front. Once again, if you can try and line up your ankle under your knee and your knee above your ankle. And lengthen through the low back. And if you're feeling some intensity in the hips and in the lower back, that's what this does. So, you're right where you're supposed to be, if it's too much intensity, then take your knees a little bit further apart. Come back chabu chai. Yep, the side feels tighter for me. (chuckles) And then with your palms facing in, well inhale and take them up pointing to the sky. (inhales) Exhale, take them over. Watch the ribs in the low backs. You're gonna draw those front ribs and as you exhale, it can draw down and keep lengthening through your lower back. So you're sitting bone lengthen towards your heels. And then reach through your fingertips. But soften a little bit around your neck. Keep your chin pointed up to the sky so your neck is long and breathe. And then inhale the arms up, and exhale, release them back by sides. And now we'll take the feet flat on the floor with knees bent and walk your feet as wide as your mat, knees pointed up. Take your arms out to the sides that can be straighter bent, take an inhale. (inhales) Exhale, drop your knees over to the right, look over your left shoulder. (exhales) Take a breath here. Turn your belly to the sky. And then inhale back to center and exhale, knees over to the left. Look over the right shoulder, turning your belly to the sky. And then once again, back to center inhale, exhale knees over to the left looking right and then this time option to take your right heel and let it rest just above your left knee. And then look over to the left side. As long as that's okay, on your neck. But keep turning your belly up toward the sky. And one more big breath here. And then inhale back to center, your feet are still as wide as the map. Exhale, drop them to the left. Looking right, you can stay right with this or pick up your left heel and place it just above your right knee for a little extra, turning the belly up toward the sky, looking over the right shoulder unless that bothers your neck and breathe. (inhales and exhales) Only one more long breath. And now we'll come back to center inhale, (inhales) roll yourself all the way to your right, (clears throat) use your left hand press up. And now I need to cough a little I'm so sorry. (coughs and clears throat) Sit up nice and tall. And let me fix this microphone. (inhales) Sit up nice and tall bring your hands together close your eyes. (exhales) Breathing Ujjayi. And may or practice bring you into the present moment, quiet your mind so that you can connect with your very best self. Take a moment to imagine all the Yogi's all the Fightmaster Yogi's around the world sitting with hands together. And let's set up our intention with an own. Exhale everything out and inhale for UM. (inhales) Ohooooooo. And then release. Oh, my UM was a little weak this morning, but it's okay. Come to your hands and knees. Rests on your shoulders and knees and your hips and will warm up the spine a little with Cat and Cow. As you inhale, bring your chest forward, lift your chin, tailbone up. As you exhale around the back, press away from the earth and pull the belly in and up. And again, inhale to come forward. (inhales) And exhale to round. (exhales) Once again, inhale. (inhales) And exhale. (exhales) Now bring your hands on a hand print forward, shift your hips over to the right and then swing them toward your right heel, bring them over towards your left heel. Inhale bring your left hip toward the left arm. It's a circle, and take it over to the right. So, hip circles, we'll do a couple rounds of hip circles. I love them. And you can do big hip circles, you can do small hip circles. If it gets to a pleasure, oh yep, that's the place and just stay in there a moment and stretch out where your body likes it. (inhales) (exhales) And keep your breath steady as you move. Equal inhales and exhales. (inhales) And then pause in your child's pose a moment. And we'll come back up to the hands and knees rests are still in front of the shoulders and now take your hips to the left and then toward the left heel. Sweep over to the right, bring right hip toward right wrist and left wrist and make your circles. The same thing big circles, small circles. Stop and stretch someplace. If your like oh yeah, I need that. (inhales and exhales) And just keep your breath nice and steady. And now head back to Child's Pose after the one that you're on, stretching back, and take your knees (clears throat) a little bit wide so you can get into the hips and let your belly just hang on down. You can rest your head on the mat if you'd like or you can rest your head on your hands. And then inhale well come on up again to hands and knees. So rest on shoulders again, knees under hips. So you walk your hands back a little I'm gonna do a little twist here. So inhale right arm up. (inhales) Exhale, sweep it under the left. Pull your left hip back take your left hand to the low back or reach around and hook it on toward your thigh option to extend your left leg back. You could lift it off the floor if you do lifted from the inner thigh. Otherwise, you're gonna roll right onto your back, but it's best to just focus on the shoulder try to roll it open. One more big breath here. And then unwind and make your way back to center. We'll do the other side. So rests on your shoulders knees and your hips again, left arm left, inhale and exhale, sweep it under the right, coming on to the left shoulder. And now pull your right hip back, take your right hand to the low back or hook it onto the left thigh.