臀部和腰部放鬆瑜伽 (Yoga For Hips and Low Back Release)

字幕列表影片播放

- 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.
And then option to extend that right leg back.
If you are going to lift it,
remember to lift it from the inner thigh,
drop the outer hip 'cause that hip wants to roll open.
And then you come onto your back
and it's really it's takes you by surprise,
but stay in the position,
the best position might be knee down
so that you can work this top shoulder to roll open.
Oops, that was my foot on the mat.
(laughs)
And breathe here.
So we're gonna try to keep these hips nice and level
and make the twist come from the ribcage and the chest.
One more breath.
Fine turn and look up the sky if you can.
And breathe release back to table.
Bring your hands again in front of your shoulders
turn your inner elbows forward
and press into the thumb, first finger side of the hand,
then tuck your toes for Down Dog.
Keeping your knees a little bit soft to begin
as we're warming up.
And then just start to straighten the right leg,
keep the left knee bent and switch,
bicycling your legs
and if you feel any tension in your neck,
you can move your head.
(inhales and exhales)
Now bend both knees
and stick your knees up a little bit
to stretch out your back
and then reach the heels toward the earth.
They don't have to touch.
In fact, if your feet easily touch
that shortened my stance
and my feet are touching
but I don't get as much stretched through my back.
So I'd rather have my heels off the floor
so I can stretch out my back.
And then take a breath in,
come up onto the balls of the feet,
exhale it out, bent the knees and step your feet up.
inhale lengthen halfway, and full exhale.
And inhale, reach all the way up.
Exhale, bring the hands to the heart.
So we're gonna do some Surya Namaskar a sun salutation aids.
First one we'll do modified.
Make sure that big toes touch heels are slightly apart
or hip socket distance apart with your feet parallel
outer edges parallel, stand up nice and tall.
I think I'm gonna fix this, I couldn't.
I gonna fix this and put it on my little strap.
I think it'll work better there.
Here we go inhale and reach up.
As you exhale, hinge from your hip creases and fall forward.
(inhales)
Bend your knees as needed.
Inhale, lengthen halfway and exhale to plank.
Knees can be up or down modified
for this one or not your choice, lower all the way down
to your belly.
Hands by low ribs as you inhale just to baby Cobra.
Exhale to lower tuck your toes underneath can be up or down.
Take a breath in.
Exhale, press up to plank and then stretch back.
(inhales)
And now breathe here.
(exhales)
With your inhales and exhales equal in length, go three.
(inhales and exhales)
Draw the belly in and up at the bottom of each exhale.
Two.
(inhales and exhales)
And inhale onto the balls of the feet.
Exhale everything out.
Inhale lightly stuck or hop up, lengthen your spine
(inhales)
and fold as you exhale.
If your legs are straight,
shift your weight toward the balls of your feet.
And rise up, inhale and exhale to Samastitihi.
Okay?
The thing I did with the microphone does not work.
So
let me do a whoop,
try one more.
Come on microphone.
Don't give us trouble.
Okay, surya namaskar, again, this time modified
or not your choice inhale, it's always your choice.
Reach out.
(inhales)
Exhale, fold.
(exhales)
Inhale, lengthen.
Exhale, plank and lower Chaturanga.
Shoulders no lower than the elbows
if you're in full Chaturanga
inhale up dog or stick with Cobra.
Up dog thighs, the knees are off the earth.
Exhale down dog.
(exhales)
And again chest.
Breathing here.
(exhales)
Arms, our shoulders distance apart.
The feet hip socket distance, spread your fingers,
press onto the base of the fingers and lifter forums.
(inhales and exhales)
Take another long round of breath.
And now inhale to the balls of the feet,
exhale everything out as you inhale,
lightly step or hop your feet up
and halfway left and fold as you exhale.
Press down and rise up inhaling
and samastitihi exhale.
Let's more Syria A, inhale arms reach.
(inhales)
Exhale, hinge from the hip
creases keep your spine long as you fold
inhale half lift, exhale.
Remember, if you hop back land in Chaturanga
you never have to hop but if you do,
so make your way to Chaturanga, then up dog on an inhale
or Cobra and down dog as you exhale.
Stretching back here.
(exhales and inhales)
And then this one, let's add on to it.
So right leg lifts.
Whooh, I got a little pop there,
nice level hips as you exhale,
dry or thigh in toward your belly,
press away from the earth.
If that's too much, you can keep your foot down.
And now we'll step it all the way up by the right hand.
Remember, it doesn't make it you pick it up
and you put it and take your left knee to the earth,
pad up that knee if it needs any padding,
pull this right hip back, keep your left fingertips
on the earth or on a block.
Inhale right arm up.
Exhale, circle.
Inhale, to reach.
Exhale, circle around.
(exhales)
And reach up, inhale, exhale, circle it.
Now, reach up straight up.
You can keep your back knee down the whole time
or tuck your back toes under.
And inhale, keeping that twist, come into high lunch.
Although tricky sometimes, reach to the arms,
pull the belly in, make sure you're lengthening
through the lower back and this knee is over the ankle.
Take another long breath here.
And then we'll inhale, turn to the front
reach the arms up, exhale.
You can go right to Down Dog if you'd like
or to blink and Chaturanga
Inhaling upward dog or Cobra.
Exhale back.
(exhales)
Inhaling left leg lips.
(inhales)
As you exhale, fight to belly shoulders over the wrists.
Take a breath here.
And then in house, stuff it all the way up
by the left bottom, right knee down.
Pull this left hip back.
Keep your spine long.
And now the right fingertips will stay down on the earth
or on a block and you're on the left arm up.
Inhale here,
and exhale, circle.
Reach it up inhale, exhale, circle.
And again, up, inhale, circle, exhale.
Now we'll take it up and hold it here.
You can keep your back knee down the whole time
she can come up like this.
Or tuck it under, tuck the toes under lifted.
And then inhale.
Keeping that little twist, come on up.
Make sure the front knee is over the ankle.
Firm your low belly,
lift your pelvic floor reach through your arms.
Take another long breath here.
And inhale to center
and exhale down, either go right to down dog
or move through your vinyasa exhale Chaturanga
Inhale, press up.
Exhale, stretch back.
(inhales and exhales)
Breathe here.
(exhales)
Inhales and exhales equal in length.
(inhales and exhales)
And then take another long breath in and out.
The next inhale, come to the balls of the feet.
Exhale and all out.
Bend the knees, look past the fingers,
lift your pelvic floor belly.
Step or hop.
Inhale, lengthen, fold exhale.
Press down through the feet come inhale in.
And exhale, samastitihi.
And I turn to the long side of the map
and do some standing poses.
So turn your right leg all the way out, back toes in.
Line up your heel with your arch.
Take the arms that shoulder height,
inhale and bend the knee exhale.
And we're here to, try to drop this front hip under,
knee over ankle pointed over the middle toes.
Press this back thigh back
but lift up to the back through the back inner thigh.
Now keep all of this.
As you take your arms behind you,
hook your thumbs or interlace your fingers
and then open the chest.
And look up for a little backbend inhale.
And then exhale, right shoulder toward right knee.
Let your head hang any amounts and soften your elbow joints.
Keep pressing the front heel down
and press weight through the outer edge
of your back foot.
(inhales and exhales)
Take another breath.
And now inhale, come back to Warrior II exhale here.
Take your right arm behind your back and reverse.
Exhale, bend into that front knee.
Now keeping this arm behind the back,
straight and leg, inhale, exhale, side stretch.
And then inhale, come on up.
We're gonna keep this hand behind the back
if you can for triangle pose shirtless dance
if you like, hinge and reach, reach
and take the hand wherever it falls.
But roll this top shoulder open.
Try to link them from your hip crease
through your armpits
and bottom, hips forward, top ribs back.
through three graphs here,
and two.
And then looking down to the foot will inhale,
come up, stretch out the arms, palms down,
exhale, Warrior II again,
so if you shorten the stance,
you'll have to lengthen it so the knees over the ankle.
(inhales)
Lean, take your right forearm to right thigh,
reach your left arm straight up to the sky.
Then inhale, reach it forward,
make a big circle and we're taking it behind
the back again exhale.
As you can see right here or slide your right hand down
to hold your ankle or if you have a block,
put it on the little toe side of your foot.
And then imagine that you could turn
your belly button up to the sky
lengthen the crown of the head forward,
turn your chin up,
but if that hurts your neck look forward or down.
(inhales and exhales)
And breathe.
One more long breath.
And then looking down,
take the top arm up as an as if someone's pulling you
from your elbow or above your elbow come on.
Good feet parallel,
hands to hips through the other leg.
Left leg out, back to then still lined up, heel to arch.
Inhale take the arms at shoulder height
and bend the knee exhale.
So once again, knee over ankle,
knee in line with middle toes.
Drop this front hip down,
press this back thigh back
but lift a little bit through the back inner thigh.
(inhales)
And breathe.
(exhales)
Now we'll take the arms behind again,
Now we'll take the arms behind again,
Inhale, little back bed looking up and then exhale,
left shoulder toward left knee any amount,
because as it doesn't matter how deep you get into a pose.
It's an inside job this yoga stuff.
(inhales and exhales)
Keep pressing through the outer edge of your back foot,
till your head, be heavy.
to your head, be happy.
Take another breath here
and then inhale, come up stand in your Warrior II
exhale, release the arms,
but to here let your right hand
behind your back and reverse.
Exhale bend into that front knee a little.
Exhale and into that front knee a little.
Roll the shoulder back.
As you're reversing, stretch out your front leg,
inhale, exhale, stay here.
And then inhale, come up.
Setting up for triangle shorten the stance
if you like and hinge reach, reach out as far as you can.
reach out as far as you can.
you can rest it on your shin, on your foot on a yoga block
can rest it on your shin on your foot on a yoga block
and just like in your Warrior II drop this front hip under.
Press back thigh back
but lift up through the back inner thigh just slightly.
And breathe.
(inhales and exhales)
keep your legs firm without locking your knees.
It's tricky, I know, it takes practice practice.
No, thanks practice.
Yoga practice not yoga perfect.
(chuckles)
Perfect.
And I'll get down to the foot
and take this top arm up and inhale.
We're gonna come back to Warrior II
so if shorten the stance
make sure to lengthen it again.
Lean your torso forward,
left forearm to the left thigh, right arm straight up.
Exhale, sweep it forward and behind your back.
So the low back or hooking on the thigh
and roll this top shoulder open
and I my foot in the right place.
and I put in the right place.
This left hand can stay where it is,
or slide it down to the ankle
or to a yoga block on the little toe side.
Whatever works for you.
Just make sure your knee stays over the ankle
and points over your middle toes to keep your knees safe.
And breathe keep dropping the front hip down.
(inhales and exhales)
Take another long breath here.
And now we'll take this top arm widget up to the sky.
And if someone's helping it along, inhale come on up,
feeds to parallel, but then toes out hills in,
will bend the knees for goddess stretch.
So right now I'm kind of sticking my buns back.
And it's easier to be honest,
but I really want to do is try to drop the butt bones down.
And then of course when we do that,
the knees wanna drift in
so you're gonna press the knees back
or as much as they will not,
not hard pressing ever but the knees are gonna move back
and the butt bones go down.
That's what we're working toward.
Take the arms at shoulder height, inhale
(inhales)
and exhale, right over left,
'cause you can touch your shoulders or do the eagle arms.
(inhale and exhale)
So best you can.
You're tilting your pelvis forward a little bit
so that these hip bones get closer to the low ribs.
But then the knees are staying in line
with the middle toes and they're pressing back.
Like, look at you this way or this way, I don't know.
Take another breath where you are
(inhales)
sitting down for this last one.
(exhales)
And we'll release the arm slowly straighten the legs.
Ah, winner pose, and then exhale will sink back down.
Making sure we're dropping sitting bones down,
knees or moving back,
arms that shoulder height left over, right
you can touch your shoulders or do Eagle arms.
Hello, hello.
(laughs)
Keep breathing in here.
(inhales and exhales)
So try to lift your fingertips up
but drop your shoulders down a little away from your ear.
For three more breaths, sinking down.
Keep the belly lifted.
(exhales and inhales)
One more lung breath.
Pelvic floor lifts
and then releasing the arms slowly straighten the legs.
Winner.
And then bring your hands to your hips, feet to parallel.
Take a breath in, arms up, hold your breath.
(inhales)
Bend the knees, step or hop and back to the front tadasana.
Take your feet hip socket, distance apart,
hands on the hips and look up, inhale,
hinge from a creases and full exhale.
And just hang here for a moment.
So your knees can be bands, that's okay always.
If they straighten,
then shift the weight toward the balls of the feet
and firm muscles with lock in the knees, nod your head yes.
Turn it no.
And now bend both knees a little bit.
Bring your right arm underneath your right leg
and up toward your bends
and take your left arm straight to the sky.
If it works for you take your left hand behind you
and clasp or hold on to your clothing.
Roll the left shoulder open and maybe start
to straighten out the legs a little.
And of course breathe.
Just a couple breaths here.
Relax your head and neck.
Now we're gonna keep this right arm where it is.
Right by your buns.
Take your left fingertips to the floor
and take your left foot back onto the bottom of it
that's my foot on the mat making that noise
by the way, (laughs) press some weight into the left hand
and the right foot and see if you can lift
that left leg off the floor.
Maybe a little, maybe more.
So, if this one's tricky,
it's always tricky in the beginning.
You'll get to do it again in my Monday class
that will be released this Monday.
So get to practice this one again.
Take one more breath.
And back down we go.
Release the arms and just hang a moment.
(inhales)
Big breath (exhales) releasing the head and neck.
Now, well then both knees again
taking the left arm inside the left leg,
take your left hand towards your hip
right outside of your buns.
Right arm up toward the sky, you can keep it here
you can stay here the entire time
or roll it behind you in clasp.
Use a yoga strap if you happen to have one handy,
or a scarf or anything really,
or holding on to your shirt.
Once we get a little twist
as we roll this shoulder back and breathe.
Try and lift your belly lift pelvic floor.
Now keep your left hand right where it is
right at your bottom.
Take your right fingertips to the earth
a little bit outside of the little toe side of your foot
and then start to walk your right foot back a little bit.
Now you can keep that foot on the floor
and you just play with lifting it up for a moment.
Or, if it feels like it works
by pressing into the right hand left foot, take that leg up.
(inhales and exhales)
And the leg is opening its head this opening
we're not trying to keep our pelvis neutral,
not this time breathing.
One more long breath.
And we'll return that to the floor.
Release the arms and grab your elbows.
gently rock yourself side to side.
And then take your arms down toward the earth.
Bring your hands to your hips
and we'll come on up with a nice, long spine.
A little costume adjustment and then back to tadasana
and come to uttanasana everyone's favorite.
Inhale, sit back into your chair pose.
And exhale to fold.
Inhale, halfway lift.
Exhale stepping or floating back fine, Chaturanga.
Inhale, pressing up a dog or Cobra your choice
and then down dog exhale.
Right leg up inhale, level hips, this time.
As you exhale, step it up by the right hands,
but then walk your back foot in about a half a foot printer.
So bring your hands to hips and come on up.
So pause your moment, make sure your shoulders
and your hips are square to the front of the mat.
Your feet are heel to heel or a little bit wider,
especially if you have tightness in the hips.
Bring your arms up, either press your fists
together back here or your palms
and roll the shoulders back.
Some teachers teach the opposite elbow
I don't like it because I can't really roll
the shoulders back so this fist palms, my fave.
Look up, exhale and come forward
keep pulling that right hip back
and press into the big tail mount of the right foot.
Press of the outer edge of the back foots.
Imagine you're holding a yoga block
between your inner thighs
and you're giving it a nice squeeze as you lift
the pelvic floor.
Take one more long breath here.
And now bring your hands to your hips
lengthen your spine, bring your right hand to low back,
reach your left arm straight ahead of you like
you're gonna shake hands with the left hand, inhale.
(inhales)
Exhale, take it down inside of the foots on the shin
or outside of the foot or to a block.
Pull this right hip back, turn, turn, turn
as much as you can stretch reaching
top the top fingertips.
Same idea idea of squeezing that imaginary block
between the inner thighs.
Lift the pelvic floor lifts the belly.
Every inhale long from your navel to the crown of the head.
Every exhale, turn to the ribcage and twist.
Take one more big breath.
This is Parivrtta Trikonasana twisted triangle.
Now we're gonna take this top hand back
to your low back, make sure it's nice and even.
We want it to stay that way.
Pick up your left hand, bring it in front of you.
So that when you move forward,
your wrist is under your shoulder.
As you inhale, start to lift your left leg straight up
with your toes pointed straight to the earth.
Stay here or turn again same direction
and add the arm this is Parivrtta Uttanasana
twisted half lean.
Three breaths, keep squeezing those outer hips
and inner thighs make sure your hips are level two.
Now to come out of this, just look down to the floor
return your hand and your foot and fold.
Keep your feet hip socket distance apart
if you prefer or big toes touching back to chair pose,
sit back wait into the heels.
Inhale and exhale and fall straighten the legs
come halfway up inhale.
Exhale, step or float Chaturanga.
Inhale lean up, (inhales) exhale back.
(exhales)
As you inhale, lift your left leg up,
but point your toes to the earth
syria hips are level.
We'll practice our level hips.
As you exhale, step it up by the left hand,
but then take your back foot in about
a half a foot length or so.
Bring hands to hips and come on up.
Setting up for Parsvottanasana pyramid pose.
Make sure before you do it,
shoulders, hips square to the front of the mat,
back toes face, the front right corner of your mat.
Then take the arms out, either pressing your fists
or your palms together and roll your shoulder heads back.
(inhales)
Keep firming into the big toe mound of your left foot,
pull the left hip back as you look up, inhale,
exhale as you hinge from your hip creases to come forward.
Keep pulling that left hip back
so that your hips don't come out of alignment.
And breathe here pressing your calf toward your shin
ground to the outer edge of your back foots
and hold that imaginary block
between the inner thighs as best you can and this is tricky.
Lift your shoulder hands without lifting your elbows.
I know tricky, right?
Most importantly, do your best.
Breathe and forget about the results.
The journey, is not the end results.
From here, just gonna take the hands toward the map.
And then take your left hand
to your low back making sure hips are level,
raise your right arm forward
like you're gonna shake hands inhales,
stretch forward, exhale,
right hand inside of the foot on the shin,
outside of the foot or onto your block.
Then lengthen, inhale as you're pulling this left hip back.
Exhale, turn your ribcage in your chest and add your arm.
Also, you can look up toward your fingertips.
Of course when I do then I'm too far from the microphone
but you get the idea.
Breathe here, really lift through the pelvic floor
and your low belly to help stabilize you.
Just a couple breaths.
Then I'm gonna return this left hand to the low back,
right at the safe grum.
Bring your right hand to the right side of your mat.
Bend your left knee a little,
walk your right fingertips forward
so that your wrists and your shoulder line up.
And then pick up your back leg from the inner thigh.
And let your outer hip drop down I don't want it to open.
So you can look at your toes.
Make sure they're pointed straight to the earth.
Lengthen, inhale, exhale.
You can stay right here or turn again to the same side
and reach up through the arm or turning keep the arm down.
All right three breaths Parivrtta Ardha Chandrasana,
twisted half moon.
Now let's come out of this back to the earth.
Bring your left hand down
bring your right hand down and fold.
(inhales and exhales)
Breathe here, knees can be better straight,
letting everything go.
Remembering your hand steps, and come on up.
So we'll practice bird of paradise.
So all of the poses that we've been doing
have been preparatory poses
for our bird of paradise.
So we've done some hip opening,
we've done some shoulder opening,
we've done some twisting and bird of paradise.
Open hip, twist, shoulders.
It's the whole enchilada.
So I'm gonna go this way.
Should I go this way?
I'm not sure.
Okay, I'll go this way.
I'll face face you.
So just like we did before at the top of the mat,
we're gonna come into a little bend in the knees,
feet about hips distance apart
hip socket, distance, maybe a little bit wider.
Take your right hands
and thread it under the right sock lift your left arm up.
Then take your left hand behind your back to clasp.
Now, if you can't clasp your hands,
grab your shirt or grab a yoga strap.
Then we're gonna start to shift
the weight into your left foot.
Make sure that Left foot is parallel.
It's gonna want to turn out or in it has its tendencies.
Pull your belly in, lift your pelvic floor
and slowly start to lift up.
Find a spot to focus on that's not moving,
so that you can keep your balance.
Stay with this or start to extend the leg out.
Hold the belly and let the pelvic floor and breathe.
And three breaths
if you come out, just come back in for a moment.
To and slowly bend the knee.
Return it and hang a moment.
(exhales)
Nice work.
Okay.
And with a nice long spine,
come on up and we'll do the other leg.
Ready?
So feet about hips socket distance are a little bit wider.
Bend both knees we're gonna take your left arm
threaded underneath with a bent knee,
bring up behind you to your buttons outside of your butt,
right arm up, and then rolling the shoulder
and to get back there, collapse or hold on to your prop.
So my toes wanna turn out
so I have to make sure to keep my toes parallel
with the outside of the mat.
And then you'll start to shift your weights
into your left foots.
And then now, no I got confused.
Shift your weight into your right foot, right foot?
Make sure those toes don't turn out.
Then pull your belly and come on to the ball
of the left foot
and you might just stay practicing right here.
Or maybe you'll get it off the floor.
Finding your spot focus on open your chest,
pull your belly in and perhaps extend.
and breathe.
So that standing hip is pinning in, strongly
lifting my pelvic floor, my belly muscles as much as I can.
Take another breath.
So if you come out of age, just come back in.
It's no big deal.
Your bent that slowly let it go.
And release the arms, nodding yes, no.
(inhales and exhales)
Deep breath in, nice sigh out of the mouth, inhale.
(inhales and sighs)
Take a little bend in the knees,
hands to hips coming all the way up
and turn yourself back to the front of the mat.
We did it.
We did bird of paradise, how exciting.
Inhale reaching up, fold as you exhale.
Inhale to lengthen.
Exhale to plank.
And lower Chaturanga.
Come all the way up, inhale, stretch to down dog exhale.
And just for a breath here,
so come on to the balls of the feet
inhale we're gonna come to seated, exhale everything out,
bend the knees, look past the fingers,
lightly step or hop.
And we'll make our way onto our backs
for a little bridge pose.
So if you have any back issues, use your hands.
If your back is good,
then lower down using your belly muscles.
Walk your heels in so they're under the knees,
you might see me reach for my heels.
And so a lot of people think that's how you line it up.
That works for me.
So when I touched my hair I know
that my heels are under my knees,
but I have a short torso so it doesn't work for everybody.
So just make sure that your heels are under your knees
and put your toes in toward each other just a little bit
so the outer edges are parallel.
Then press into the heels.
Inhale, lift, low back, mid back, maybe upper back.
You can stay here, you can pull the size of the mat apart,
or roll the shoulders under and interlace.
Now lengthen your butt bones toward the backs of your knees.
Spiral your inner thighs down, keep your neck long.
Take another big breath.
Lifting and pressing shoulder blades to chest.
And that's release
and whichever feels better either take your knees in
towards center or go back to the soles of feet together,
knees apart either one.
And then wherever you are hand on your belly,
hand on your heart center and breathe.
And bring to mind vividly
and clearly three things that you're grateful for today.
Making gratitude in action.
All right, if you're in this position,
press your legs back up.
If your knees are touching,
just bring them straight up to the ceiling
for another bridge.
Some of you might wanna take a wheel pose.
I'm not really feeling we'll post today
I'm gonna listen to my body,
but I will show you how to set up
if you're gonna take wheel,
hands fingertips facing the heel.
Come to the crown and ahead,
make sure elbows aren't splaying out and then press up.
You're doing well or you're gonna do another bridge pose.
I'm listening to my body.
Like we're good Yogi's should.
(laughs)
I know you listen to your body,
that's why you're here.
Inner thighs spinning down.
Either way, lengthening but bones to backs of knees,
pressing shoulder blades into the chest.
And breathe.
Two breaths here.
And then come on down
and hug the knees into the chest Apanasana
rock little side to side.
(inhales, exhales and sighs)
Okay, one of the requests
that we had for today is plow pose.
Now if you have neck issues
and you have pain in your neck or in your shoulders,
or if you haven't done cloud pose before,
it's important to watch it first
because you don't wanna turn your head
while you're in cloud pose.
So I'm gonna do it.
If you know how to do it, you can do along with me.
If you don't know how to do it,
watch me get into it and then join me, okay?
Taking your feet to the earth, arms next to ury sides.
Well first start with like, straight up
and I encourage you, if you have neck issues,
or if it's during your monthly moon cycle,
just stay right here.
Actually, I'm gonna scoop the whole body full
'cause I don't want to hit the furniture.
Get the furniture out of the way to okay.
Yours legs up, the pretty chronic variation.
You can stay with this or pressing on to the hands
you lift your feet up and over.
Then their feet may or may not touch,
if they do touch,
you can roll your shoulders under like you do for bridge
and bring your hands to your lower back.
So you can come onto the balls of the feet or the tops.
Keep your neck long.
If you want to come into shoulder stand from here.
Then when we get a time can come on up.
My shoulder stand isn't as straight
as it supposed to be because of some neck issues
that I've had.
And I can't turn my head and look at you
because that is not good for my neck.
So if you're in shoulders
and you wanna stay a little bit longer,
please feel free to,
I'm gonna make my way back into plow pose.
So in plow pose, we got to do our best to try
and lift the but up toward the ceiling.
And so when I do that, my feet don't touch very easily.
So it's actually probably better alignment for me
to not have my feet touch.
Keep the neck launch and away from the chest.
And while we're here, let's do Karnapidasana.
I haven't done that in a while.
So you'll bend your knees
and you'll take them down around the outsides of your ears.
And if they touch your ears, you squeeze.
And breathe, I don't know if you can hear me anymore.
So if you're still in your shoulder stand
make your way into your plow pose.
And then we know roll ourselves down,
bring your hands flat so that when you come down
your hands are underneath your buttons
and if your legs are straight up,
you're already there.
Just put your hands underneath your buttons.
Let me just fix this a moment.
(inhales)
And then we'll take the feet to the floor,
you can bend the knees and take the feet down
or come down straight.
Press up on to your forearms,
lift your chest and take the crown
of your head back which may or may not touch.
What this is called Matsyasana Fish pose
and it is our counter pose for plow pose and shoulder stand.
Keep lifting the chest widening the collarbones,
if it hurts your neck.
Then don't do this.
You can keep your chin into your chest if you want to.
Three breaths.
And two,
and let's release this come on to the back of your head,
move your hands out of the way.
Hug your knees back into your chest.
And then take your feet to the floor
and pick up your hips, lift them off to the right,
and take your knees over to the left.
You can cross the right knee on top of the left
if you want to.
And then turn and look over your right shoulder.
As you're here.
Turn your belly up toward the sky
and breathe.
I speak deep cleansing breath in your twist.
And now we'll make our way back to center.
So if your legs are crossed, uncross them,
bring your hips to center,
put your knees straight up.
And now take your hips over to the left a little
and your knees to the right.
And to go a little bit deeper, you're welcome to cross,
left over, right, if that works with your body
and then turn to look over your left shoulder
as you move your belly, up toward the sky
and just breathe here.
Long, smooth, Ujjayi breaths.
As inhale, bring your head to center
and cross the legs of their cross
and bring your hips to center.
Hug your knees and one more time.
Rock a little on your low back.
And then we'll set up for our final resting pose.
So releasing the legs,
extend your legs out and let your feet flop open
but if you have any discomfort in your lower back
bent your knees and take your feet on the floor
or roll up a blanket or if you have a bolster or pillow,
put it right behind your knees.
Feels super good, try your shoulder blades
away from your ears.
And if you have an eye pillow,
you can put that over your eyes.
If you have another blanket,
you can do a little tiny roll for your neck,
your cervical spine.
Take a few moments
to get yourself into a comfortable position.
Releasing any tension in your face and neck and shoulders.
And then once you found that nice restful position
just stay natural breathing.
Quiet mind.
Quiet body shavasana rest.
While you're here,
just start to bring your attention back to your body.
(exhales)
But stay lying down.
I will read the quote while you're here,
because it is a little bit longer.
It's nice to just lay down and listen.
This is a quote from Max Strom from his book
that's called "A Life Worth Breathing."
As you leave your mat,
keep your peace as long as possible.
At the end of your class, refrain from jumping up
and preparing for sudden impact with the outside world.
Do not brace for collision with the stress
of the outside world instead,
keep your heart as open as possible
as you go back into the world
rather than letting others affect you with their stress.
You can affect them with your calm,
loving peace for as long as possible.
If you're a newer student,
you will experience perhaps only brief moments
of this peace, but eventually it increases.