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  • - 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.