hey welcome back it's day ten we're
going to do some of the similar standing
poses and at the end we're going to try
to do some hip openers let's give it a
shot make sure to LIKE comment and
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[Music]
all right let's begin sit with your legs
cross at the middle of the shins turn
your palms up and lift from the back of
your sacrum so that the chest opens
close your eyes and just watch your
breath three rounds in and out
then open your eyes take your arms out
to the side roll your chest up reach the
arms up and then twist to your right as
you twist lift up through your spine
like your arms were up again come back
to Center twist to your left
same idea come back to Center and
stretch forward let the neighbour
release away from your shins as your
head drops down walk your hands back
towards you change the cross of your
legs inhale raise your arms up and twist
to your left twist to the right
come back to Center navel in away from
the shins as you drop your head
walk your hands back towards you then
take downward-facing dog
so hands go shoulder distance apart
scoot your knees back behind your hips a
little bit then shift the weight back
stretch back away from the hands as you
lift up through the legs through the
thighs press the thigh bones back then
keeping the toes curled under set the
knees down stretch your hips back
towards your heels let your head drop
come back up onto the hands in the knees
walk your feet forward bring your hands
onto your hips and come on all the way
up to stand
so we're going to do a little practice
now to warm up your hips and your legs
but also train your outer hips to hold
you when you go to stand for Mountain
Pose and practice the balancing postures
which we're going to focus on a little
bit today so I'm stepping back into a
little lunge my left foots back about
three feet I stand up straight and tall
as I push down into the center my right
heel I'm going to pin my right hip in
and lift my belly all right now slowly
lower your back knee down towards the
floor but imagine you're balancing a
book up on top of your head keep your
right hip hugged in and raise your left
arm as you exhale come back up to stand
inhale slowly lower exhale come back up
to stand inhale slowly lower pin your
right hip in keep the knee tracking
straight ahead exhale come back up to
stand inhale slowly lower exhale back up
inhale slowly lower exhale back up
inhale lower slow exhale back up change
sides left foot forward right foot back
pin your hip in excuse me in stand tall
inhale slowly lower stretch your right
arm
keep your head upright exhale back up
inhale lower slow exhale back up inhale
slowly lower exhale back up inhale lower
slow exhale back up inhale lower exhale
back up inhale lower exhale squeeze your
left hip to come up inhale lower exhale
back up inhale lower
exhale back up then step to the front of
your mat feel the heat that you build
also feel the stability from the hips as
you hug in with the hips
grow tall through your spine and raise
your arms up inhale exhale fold forward
inhale flat back step your left leg back
into a lunge pin your right hip in and
float your arms back behind you
now this time stretch your back leg
straight and lengthen your spine
straight out keep your hip pinned in
stretch your arms forward then bring the
fingertips down change legs step your
left foot forward inhale flat back
exhale fold inhale again reach your
chest forward step the right leg back
pin your left hip in reach your heart
forward and float your arms back behind
you ground down into your left heel pin
your outer left hip in and stretch
forward out through your midline then
take the arms forward keep the strength
of the left hip so that you can stay
long then bring your hands down step
your back leg forward bring your hands
to your hips stand in Mountain Pose
press down to the center of your left
heel pin your left hip in as you bring
your knee up try not to let yourself
sink to the side bring your right hand
to your right knee open up your chest
then without twisting open the knee out
to the side practice standing as tall as
you can
bring your leg back to Center and
release change sides root the left right
heel as you bring your left knee up
keep the left right hip hugged in so you
stay tall through the midline left hand
to the knee then open your leg to the
left without letting yourself sink to
the side or twist
bring your leg back to Center and
release cross your right ankle just
above your left knee bring your palms
together stay tall through your midline
start to sit your hips back like you're
sitting into chair but as you're sitting
back don't let the left hip twist off to
the side
see if you can tip your chest further
out over your leg then come back up
change sides left ankle over the right
knee stand tall
start to sit your hips back keep your
right hip tracking
and come back up the stand alright
happen separate your legs wide apart
spread your arms out to the side turn
your legs like you're you do triangle
pose do triangle then bend your knee
left hand on your hip put your right
hand foot in front of your pinky toe to
help your spine lengthen out bring
energy and height instead of letting the
right hip fall to the side pin your
right hip in elongate your spine and
stretch your top leg you can even use
your hand behind your back to reminder
to keep the hip hugged in
then bend your right knee and as smooth
as you can slide back into triangle pose
place your hand down open up as big as
you can press into your feet and come
back up to stand turn the feet for the
other side inhale open up exhale reach
top hand onto your hip bend your knee
and step up so the hand is a foot in
front of the pinky toe pin your left hip
in over your ankle now stretch through
your spine and stretch your back leg
bend your knee and as smooth as you can
slide back into triangle pose
open up press into your feet and come
back up the stand twist the triangle
pose turn your right foot out take your
left arm up exhale twist put the hand
down onto the outside of the foot use
the floor the block turn your chest and
take your right arm up
come back up and around other side right
arm up then twist put your fingertips
down take your left arm up
pressing your feet come back up and
around twist it side angle spin your
back heel up modify bend your right knee
hook your elbow to knee bring your palms
together if possible hook the armpit all
the way to the knee put the fingertips
down turn your chest then take your
right arm overhead remember the work of
the hip though this right hip inning in
helps you to lengthen out through the
line of your back ankle instead of the
head falling to the right come back up
other side back heel up bend you knee
hook your elbow palms together stay here
modified side of the booty two parts
Wiggin part ripped apart looking awesome
lost my brain for a second you can stay
there or put the fingertips down turn
your chest as you pin your hip in and
maybe take the arm overhead as long as
you can keep the hip pinned in
come back up parallel your feet hands on
your hips open up your chest and fold
forward in between your legs
Parvez within awesome fingertips come
down inhale are two flat back exhale
fold walk the hands back head down
inhale flat back reach your heart over
exhale hands to your hips come on up
interlock the hands behind your back
roll your shoulders back and open your
chest then fold forward stretch the arms
up and overhead
press down into your feet come back up
then grab a hold of opposite elbows
behind your back open your chest turn
your right leg out pivot your back foot
in a little more than halfway lift your
chest in inhale exhale fold forward
halfway over your right leg press the
back heel pull your right hip crease
back bring the navel in in the head all
the way down
keep growing longer along the right chin
as if one day your head was going to
touch your ankle inhale come back up
change sides turn to face the other side
grab ahold the other elbow roll your
shoulders back and open your chest
inhale exhale fold forward halfway pause
hip crease back lengthen
then navel and go all the way out over
your leg
press into your feet inhale come back up
step your back foot forward Mountain
Pose
all right so after warming up now we're
going to revisit the initial sequence
the standing part we're going to see how
much more flexible we are if we can
maybe take the big toe if the big toe
isn't an option you can use your strap
I'll show both variations so I see until
I hug the left hip in as I bring my
right knee up I'll take the big toe and
stretch the leg out if your left leg
buckles then you'd be better off holding
a strap because you want to keep the
energy through the right leg pulled up
and the hip pinned in stand tall chest
open
then open the leg to the side still
keeping the left hip hugged in without
letting your chest or your hips twist
the hips stay pointed forward chest
stays pointed forward
bring your leg back to centre hold
stance halt and release now we're going
to combine cross the ankle over the knee
hands to your heart start to sit back
hold feel so much better now maybe you
can sit back far enough to tap the
elbows down maybe you can bring the
fingertips down eventually if you get
really good at this movement you can
hook the shin into your arms and then
learn to balance but that assumes that
you got really going to try to run good
from yesterday
sooo much to start practicing that line
okay come back up to stand and change
sides bring your left leg up keep your
right hip pinned in take the big toe or
strap the foot so of course well not of
course maybe you don't know this but try
to ring it that's the basis for all the
arm balances so a lot of times people
will see like some fancy arm balance on
a door in a yoga video and they'll try
to do that arm balance right away but
they haven't spent a lot of time
learning how to do chaturanga in
yesterday's video properly so that's a
great way to build strength so that all
your other arm balances will have a
strong foundation start to open the leg
to the side keep your chest pointed
forward stand tall and that's kind of
one part of my philosophy is that I'm
really into teaching the foundations my
opinion is is that if you get these
foundation poses if you learn to do them
properly then you'll be able to do all
those intermediate and advanced postures
press your right heel pull yourself up
and open up bring your leg back to
center release cross the ankle over
palms together start to sit back
if possible fingertips go down and then
come back up all right cool so you
probably feel that hips feel much more
open after having done those now let's
practice Molson keeping the feet
together and the heels together start to
sit back and see how low your butt can
go without the heels lifting and then
we'll try the preparation for crow pose
so if this posture is very difficult for
you then the crow isn't going to come
easy because you don't have the
flexibility yet if you haven't mastered
chaturanga yet you don't have the
strength yet so anyways those are things
these are things to consider but
otherwise if you feel like you're deep
in your ma Lawson and you pretty good at
that chaturanga you're going to hook
your knees in your outer upper arm see
how the knees are on the outsides of the
arms I squeezed in with the knees but I
keep the back of the neck broad then I'm
going to see if I could just lean into
my hands tuck the butt I pull the belly
and with my feet up once the feet come
up the butt tucks to the heels I pull up
on the arms then I set my feet back down
how'd it go let me know okay now have a
seat on your blog and let's practice
mari Jason bring your heel close to your
sit bone hug your knee and as you sit
tall then reach your right arm past your
foot reach reach reach
pull your belly back now internally
rotate the arms turn the Sun down wrap
this arm around the leg if possible you
could reach back and grab with your left
hand
once you get that bind bring your head
towards your shin
and come back up that's a good pose all
right change sides bring your left heel
in sit up tall then stretch your arm up
and reach reach reach on the inside of
your leg internally rotate your arm wrap
it and see if you can by still got it
I'm surprised with myself I guess the
philosophy that I mentioned earlier is
true because I don't practice this pose
much but because I practice my standing
postures regularly and I practice
getting the appropriate opening in the
standing postures then postures like
this come naturally
I'm not saying that to toot my own horn
I'm just saying it so that you're
encouraged you're encouraged to practice
the foundation okay come back up I hope
you get the wrong idea look at how good
I am at yoga
okay sit up straight and tall that's the
worst then the right knee off to the
side bring the heel in close towards ya
last one of these seated hip openers
Jonah shirt off son so we practice the
preparation for this we practice
mahamudra engaging the bond is and
lengthening the spine all right now
lengthen all the way out over your leg
oh geez
no this is humbling because don't have
that much flexion here but instead of
having any judgment on your pose just be
where you're at breathe feel where you
feel the sensation breathing cessation
sensation to create more opening come
back up stretch your leg out and change
sides then the left knee off to the side
bring your heel in sit up tall and
stretch out over your leg mahamudra pull
up mula bandha Ludhiana bondage on door
oh banda and then pull forward
come back up lie down onto your back
open your elbows out to the side take
your feet the width of the mat and let
your right knee drop over towards your
left big toe lengthen your lower back if
you want to intensify the stretch cross
your left heel ankle to the outside of
the knee
Bekka change size let the left knee
knock in and if you want to increase the
stretch hook the ankle but keep your
lower back long don't let the lower back
hinge upward anywhere imagine that your
chest and your hips are being stretched
away from each other back to Center now
lift your hips up if you have a block
you can do supported bridge if you don't
you could just stick something
underneath your butt a pillow a big
cushion or you can just do active bridge
if you want to strengthen your leg
muscles more do the active one why not
then lower your hips down and gently
bring your knees into your chest
stretch your legs out for corpse pose
shove Austen turn your palms up let your
chest open let your hips release
and start to begin observing the breath
today no jive breathing just watch the
breath flood into the lungs the bottom
lungs the middle and top and see if you
can suspend the breath at the top
creating a cocoon baka
a brief pretension before you let the
air back out
keep the shavasana feeling trying to let
the nerves Ghia little pause at the top
before you let the air out
should be a real soothing feeling for
the nurse
and then relax go back to normal
breathing
bend your knees roll over to your right
side and press yourself up namaste thank
you all right I hope you felt challenged
today I hope you learned a couple new
things maybe with that Mauricio sin well
you got some different hip opening that
you're not used to hope you did cool all
right make sure to check out my website
yoga with Tim calm everything that I
have to say about yoga it's probably on
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