alright welcome back its day 13 today
we're going to do a little we're gonna
have a break from like real we've been
doing pretty traditional kind of iyengar
influenced yoga with a bit of vinyasa
spin so today we're going to do a
non-traditional warm up and then some
more traditional postures after that
hope you enjoy it let me know how it
goes leave a comment let me know what
you think about the warm up we do like
the video and subscribe share with a
friend too let's give it a shot
[Music]
alright so normally you would start a
yoga practice in the vinyasa method you
start with sun salutations today we're
going to start with a non-traditional
warm up so first I'm going to stand from
the side and I want you to see how I'm
trying to balance myself when you stand
over your feet you don't want to be lean
forward because the spine will start to
sing things will sink into the front of
the foot and you don't want to lean back
either I want you to balance them
between your heels and your toe mounds
most of us tend to stand son forward a
bit so pressing the heels at first is
instruction we often given yoga practice
balancing in between your heels and your
toe mounds grows up right as you can as
if I was lifting you from a hair on top
of your head pulling you straight up
over your ankles then I want you to keep
this feeling like you're being pulled up
tall over your ankles as you bring one
Nia trying to sink right or left then
change sides bring the other leg up and
then let's just keep going back and
forth and we'll start to warm up the
muscles and the hips start to warm up
the joints and the hips so that when we
go to do our standing poses if we feel
that it's nice fluid movement going for
the legs and for the hips now throughout
this I want you to practice your Tatas
online your gravitational line you're
still working on staying tall and not
leaning forward or back okay now we're
going to add arms so it's going to
become more tricky so it's saying as
tall as he can't up right as you can
stretch your arms up and up and down up
and then and then front and back
and then side to side
alright then stop your marching bring
your knuckles to your temples and as you
exhale bring the elbows in look down
towards your chest that's you inhale
open elbows wide lift and open your
heart exhale bring the elbows in chin
towards your chest inhale why exhale
pulling inhale open up exhale elbows in
and he'll open up then stretch the arms
out to your side and start to make
little tiny inward circles so i turn my
thumbs down little internal rotation
circles and then turn the thumbs back
and make little external rotation
circles still practicing being tall even
through the neck up to the crown balance
over the feet alright then make big in
turn rotation circles and then turn the
thumbs out big circles out
alright then separate your feet so
they're the width of your mat toes off
of the mat heels on and pressing down
into the center of your heels as you
inhale I want you to start to bend the
knees and stretch from the inner legs so
the inner knees pull the outer knees
back so the knees shouldn't go forward
at all and you're still practicing
standing tall and then come back up
inhale slowly lower exhale come back up
let's do with arms up inhale lower
slowly exhale back up five more inhale
lower slow exhale back up three more
last one good then heel toe your feet
into their hip distance apart and we'll
practice chair with arms swinging so as
you inhale sit back in the chair take
the arms forward press down into the
center of your heels pull your knees
back into the hip sockets and stretch
the arms all the way exhale Stan will do
eight of those 12 slow on the way down
strong on the way up three four five
still practice being taught through your
spine six seven
hey good then take a little step after
your left foot will do lunging raising
the arm up so as you inhale slowly lower
your right left knee and stretch your
left arm up pin your right hip in state
hall through your midline exhale back up
two three four five six
seven eight nine ten change sides
handheld over one two three four five
six
seven eight nine
[Music]
10 stay on the top of your mat interlock
your fingers as you inhale raise your
arms and your heels exhale come back
down inhale to the right twist exhale
back down inhale to the left exhale back
down change the interlock in the center
reach up back down to the right back
down to the left back down okay now
we're going to do all three of those leg
things one more time so you could
actually turn this into a little leg
workout if you want to do a leg workout
one day you give you four sets of this
leg exercise sequence we're just do it
one more time though okay so i take my
feet the width of the mat again heels on
toes turn out half way all right you
ready arms up eight of these one two
three four five
678 okay then take the feet powder hips
distance apart and chair sets stand up
tall fill your upright posture in elsa
fat exhale stand two three four
five six seven eight nine ten all right
the last part the little lunge so this
is really good to strengthen the
stabilizers in your hips it'll help you
with your standing postures to feel more
stable strong and steady inhale lower
slow exhale back up two three four five
six seven eight nine ten change sides
one two three four five six
seven eight nine ten step your back foot
forward stand in Mountain excuse me just
feel all the energy and the legs the
heat that you built feel how open
everything feels dry feel nice and
lubricated pitch feel pretty warmed up
it would probably give you some standing
poses now which let's do go ahead
separate your feet wide apart spread
your arms out let's take warrior two
turn your right leg out with your left
leg turned in slightly bend your right
knee
alright then let's go into side angle
you could put your form onto your thigh
and take your arm overhead what you're
looking for is the ability to lengthen
your spine like that Tatas and
gravitational line understanding if
you're more open your hips you might be
able to put your fingertips down without
rounding yourself like that so see if
you can still get the length of the
middle in the upper spine so the neck
feels free and come back that spread
your arms turn your legs to the other
side of the right foot turns in a little
left leg turns out inhale exhale bend
your left knee
then place the form onto the thigh stay
there or if you have the flexibility to
tip the pelvis further to reach down and
still lengthen out through the left big
toe line go ahead touch the floor
take your arm back up I'm back up then
step your feet together warrior 1 turn
to face the front right foot forward
left foot back all right here's where
that hip strength from the lunging is
going to come into play you don't want
your hip to twist out and sink to the
side so as you stretch into your back
leg start to bend your right knee feel
that you're still upright tall through
your spine as you raise your arms up
then see if you can start to bend the
right leg deeper keep stretching your
arms and then come back up and we'll try
on the other side arms up bend the left
bend a little bit deeper keep stretching
your arms come back up go a little bit
wider with the stance will practice
warrior one one more time arms up then
you're a so the little wider stance the
tendency to sing off to the side becomes
encouraged becomes more difficult to try
to lift up and stay fall through your
midline so you can keep that and then
still lunge deeper come back up other
side bend your knee
and come back up step to the front of
your mat inhale raise your arms up and
overhead exhale fold forward and he'll
make a flat back step your left leg back
into a one as you stretch your back leg
deepen your lunge then twist take your
right arm up
keep the length keep the Tadasana line
pulled long externally rotate your right
arm and reach it overhead but try not to
let yourself round or twist I mean round
or sink you're twisting the course keep
lengthening bring your hand down step
your back leg forward and fold forward
inhale flat back step your right leg
back nice long lunge stretch your back
leg as you sit deeper into the lunge
then turn your chest take your left arm
up pull yourself along to the midline
keep the left hip hugged in rotate your
left arm and reach it all the way
overhead keep the length through the
middle in the upper spine
bring your hand down and this time step
to downward dog stretch down into your
hands stretched out of your toe mounds
lift up through your knees up to your
hips pull the hips back stretch and let
your head rest
then set your knees down point your toes
back and stretch back into Child's Pose
all right come back up from Child's Pose
and let's practice a little bit of
headstand so to build the strength that
you need for a headstand you need pretty
open hamstrings you need strong but
flexible shoulders and enough opening in
your paraspinal muscles of the spine to
be able to walk your feet in close
without rounding into your upper back
but also enough strength to be able to
hold yourself up I'll show you what I
mean in a second alright so I'm going to
put my elbows down underneath my
shoulders I interlock my hands rest the
sides of the thumbs together as I press
the forearms down I spin the inter
armpit forward the outer shoulder back
instead of letting the shoulder roll in
okay so I want to maintain that and
maintain the length of my spine as I
lift my knees and my hips okay then I
prick imagine that someone put their
knee in my middle upper back and I try
to walk in without letting my middle
upper background like there's a knee
right there and I'm just going to hold
that little upper back in I lift the
hips stretch the leg stretch the spine
alright then walk yourself into plank on
your forearms hold their shoulders
balanced over the elbow legs firm core
engaged
and then come to side point well on to
the outside of your right foot engage
your abs take your left arm up
come back down press the left arm go on
to the left foot right arm up
come back down all right now strong in
your plank squeeze your low abs up pull
your spine long and keeping the ABS in
the spine long lift the right leg just
an inch and then the left and on the
right don't let the hips wiggle then the
left and the right down the left and
stretch back to Child's Pose
alright then lie down onto your back
let's cool down now so I got a strap I
just pull that in know where we're going
to take soup to pot and Gustafson so lie
down let your pelvis set into neutral
then bring your right knee in strap your
foot take the leg up you could use
anything as a strap whatever you got in
your by shirt towel etc and stretch the
left leg out without the hips twisting
alright then release LA and take ankle
to knee pose so cross your right ankle
just over your left knee hug your left
knee towards your chest but still keep
letting the hips be even so instead of
the hips twisting to bring me towards
you reach the sides of the hips out of
the lower back sides of the chest away
from the hips
release change sides take your left leg
up level out your hips again even them
out and then stretch your right leg out
alright then bend your left knee cross
your right cross your ankle just over
your knee and still trying to keep the
neutrality of the hips bring your knee
towards you if your hips aren't flexible
enough to keep the lower back long then
you can just grab a hold the back of the
leg instead of the shin or if your puts
pressure on your knee
alright then set your feet down on cross
stretch your legs out for shove us and
course post turn your palms up just
relax
then we'll practice our breath awareness
technique so as you watch the ref come
in visualize the lungs as having three
compartments three chambers first the
bottom compartment filling then the
middle then the top and when you exhale
just let the air go out nice and slow
but let's not take the energy from the
workout fortune of class stay real calm
to this real mellow less-is-more through
this part as you inhale just let the
rest come in no sucking or pulling allow
the three parts of the lungs to fill see
if you can pause the top without any
strain before you let the air out nice
and smooth just keep practicing like
that trying to let the mind wander when
it does naturally it will just shift it
back to the breath again
and let go the breath control
gently bend your knees roll over to your
right side and press yourself up to
seated thank you namaste alright so for
tomorrow's video you're going to have a
more restorative practice pranayama
[Music]
practice and I just want you to keep in
mind that the total the total Yoga body
is more about balance so we want to do
we want to have different types of
practices not always like getting after
it hard every single day seven days a
week we want to have practice in our
practice balance in our practice so some
days you do like almost like workout
style like today's class was we're good
planks and we did like different like
squats and lunges and stuff other days
focus on standing poses other days more
restorative and I hope you're getting a
clear picture of that that there can be
there can be all these different
elements of the yoga practice to bring
into play to help to give you balance on
days where you need to kick your butt
like today's class you could do that so
I hope you're enjoying and learning
something as you're going through the
practice hey check out my website found
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