Judul : 30 day bikram yoga challenge
link : 30 day bikram yoga challenge
30 day bikram yoga challenge
hi, everyone welcome to 30 days of yoga withadrienne. i'm adrienne and it's day four. rawr! feeling frisky! let's get started. all right my friends, so let's take a deepbreath in wherever you are and a long exhale out. and we're going to start today's practice,day four practice, duh, on all fours. so, make sure you take a deep breath in andout here just to arrive on the mat. so we're
30 day bikram yoga challenge, moving kind of quickly into the practice today,but it doesn't mean we're going to speed up our rhythm necessarily. but just start rightaway with a little gentle cat-cow. check in with your breath. take responsibility foryour own happiness here and for me that means connecting to my breath. inhale. drop thebelly, press away from the earth and exhale.
curl the tail going under, begin to roundup through the spine and then we draw the navel up as we release the crown of the headdown and i speak into my microphone. inhale, scooping the belly. down, heart opens up,crown of the head lifts. we press away from the earth and exhale. curl the tail goingunder. see if you can stay connected through the abdominals here so we're not kind of linkylanky. ah, i've never said that before, linky lanky. we're not just... i usually say lukyfluky. anyway, we're not just kind of mindlessly moving through the spinal flex, but reallyseeing if we can slow it down. and so maybe for the next couple passes, go ahead and takeyour eyes, your gaze off the video and close your eyelids just so you can get into thesensation here as we continue to breathe and
stretch it out [deep breaths]. let's do one more, wherever you are [deepbreath]. visualizing space between each vertebra, those disks, really creating a little bitof softness and ease throughout the body. all right, we'll come back to the tabletopposition. we're going to take the hips to the right, the head to the left. notice howthe arms and legs and feet kind of want to come up. stay connected. keep a nice awarenessthrough your foundation, even here. so we create this crescent moon shape with the rightside body. take a deep breath in, exhale back to center and now hips to the left, head tothe right. stay connected through the tops of the feet. all 10 fingerprints pressinginto the mat. deep breathe in and on an exhale
we melt it back to center. cool. heart-to-earthpose. we drop the elbows where the hands are. we try to keep the knees in line with theelbows, so this kind of railroad track image here as we walk the knees back and we meltthe heart. now, this is where i'm guiding you to, butlisten to your shoulders, if they are tighter you might widen the elbows. if the hips arepinching, you might widen the knees. so always working to create space, you might find agentle rock here. oh, yeah that feels awesome. and we continue to deepen the breath, findwhat feels good. then we'll press into the tops of the feet. take one more breath here,inhale and exhale. melt the heart down [exhale breath]. inhale to come up, press into theearth, slowly come back to all fours. day
four all fours. all right, this time we're going to curl thetoes under and we're going to send the sit-bones to the heels here and nice and easy walk thepalms all the way up to the thighs. we'll just take a rest here. i just want to checkin with the feet here and you might use this time to check in with the shoulders, the neckor you might just continue to deepen the breathe. find that pranayama. breathing into the solesof the feet. and i'll dive back forward onto all fours. all right, this time widen theknees as wide as the mat; bring the two big toes together. walk the palms out just aheadof the shoulder points, and we're going to inhale, reach the right fingertips forwardstretch through the right side body and on
an exhale weave those right fingertips inand underneath the bridge of the left arm. we come to rest on the right ear here, andi press into the left palm. it's one of my favorites here. sit bones rock up towardsthe sky so you can find this rock in the pelvis that feels really great on the back body andwe breathe here. for a deeper stretch you can press up and out of those left fingerprints,or you can reach the left palm all the way up towards the front edge of your mat. breathedeeply here [deep breath]. then, if you're feeling a little frisky and you want to meetyour edge here, have a little fun, you'll curl the left toes under and maybe, slowly,keep your left toes on the ground, slide the left leg out. find that sit-bone to heel connection.if you feel like, "ugh, i'm going to fall
over." connect to your core navel to spine,uddiyana bandha. nice, bandha lock here to engage the full body experience. one morebreathe here. press into that left heel and on an exhale, we release, and unravel andtake it to the other side. all right, same thing here, we inhale. reachthe left fingertips forward; keep this length in the side body as you weave left fingertipsin and underneath the bridge of the right arm. pelvis rocks up towards the sky and iuse my right fingertips to find the best stretch to breath into the back body so maybe it'shere, maybe it's here, or here. if you're feeling a little adventurous, press near yourfoundation, anchor navel to spine, curl the right toes under and slide that right foodback. find that sit-bone-to-heel connection.
so i'm really pressing out through that rightheel, finding my breath. awesome. and then unraveling it back to center. cool. walk thepalms out, curl the toes under send it up and back. downward facing dog, peddle it out.find a little movement here. breathe deep. all right, then we'll wiggle it out and thenfind a place of stillness here for three breaths so we might turn the two big toes in slightly,melt the heart back, keep a soft bend in the knees here and breathe in and out for threebreaths [deep breathing]. pulling through your checklist, one more breath. awesome,my friends. then we'll walk the palms nice and slow back up towards the toes. so we'recoming to the back edge of the mat here. we're folding forward, uttanasana. keep a generousbend in the knees if you need to or a nice
soft buoyancy, so we just don't want to lockhere. okay, stretching the lower back body, stretching the backs of the legs, lettingthe weight of the head go, we find our breath and we maybe find a gentle sway here justworking out the kinks, maybe walking to the left and walking on to the right. maybe grabbingthe elbows, of course. so we explore [exhale]. then, we'll inhale halfway lift, come to thatflat back position, we're going to hold here for a couple breaths just working out thekinks, and going through our checklist. so, pulling the elbows back, making sure we'renot locking the legs but being soft through the knees. navel draws up and we see if wecan create one nice long piece from the crown of the head to the tip of the tailbone. soyou kind of have to check in with that inner
mirror here and i love that. one more breathand on an exhale slide it down. keep the knees softly bent and walk your palms all the wayout to plank. so we're going to bend the right knee in tocenter stretch through the left calf. take a deep breath in and exhale switch. inhalein and switch. keep it going. connect to your core, press away from the earth with yourpalms. keep it going, dipping the knees down nice and slow. finding that sit-bone to heelconnection and creating a little bit of heat in the body. awesome, now we'll lower bothknees, hug the elbows into the side body and lower down gently. inhale. find your cobratoday. nice and soft and slow you might move around a little bit here. and then slowlywe'll release. come back to all fours; send
the sit-bones all the way back for a child'spose. here we're going to actively breathe intothe lower back. send breaths and energy to your lower back. in these resting poses, forme, it's really not about checking out, zening out, it's really about zening in; checkingin. so use the power of the breath here to breath into the back body. see if you canfeel the skin of the back stretch with your inhale. imagine the soles of your feet meltingdown a little bit closer towards the heels on that exhale. stay focused on your breath[deep breathing]. then, gently we'll come back to all fours, curl the toes under andsend it on up. downward facing dog. deep breath in here and deep breath out as you anchorthrough the heels. don't even worry about
whether the heels are coming close to themat or not. who cares? it's about the experience, so really breathe, breathe, breathe. and thenone day, when you're not paying attention to the pose and you're just enveloped in yourexperience you're going to be like "wow, my heels touched the mat!" that's what happenedto me. i was like "holy moly!" and still...steel...whoa...texas girl. still sometimes i notice that, it'sokay, sometimes i'm here. sometimes i here. one more breathe, and then we'll walk thepalms back to the toes once again and we find uttanasana. this time, yogi's choice, youcan keep the feet hip-width apart or you might heel-toe, heel-toe the feet together. a littlesoftness in the knees as we relax the weight of the head down and breathe into the backbody. if you're wanting to go more into the
lower back, if you're like "oh, yeah, mama."whoa. then, bend the knees a little more. i'm feeling a little frisky today. day four- frisky! rawr. one more breath. [deep inhale and exhale]. then we'll inhale, halfway lift.long beautiful neck, find it. inflate with an inhale in and use your exhale to slideit down, so we follow the breath, breath with the movement, movement with the breath. walkyour palms back out to plank. here we go. this time, we're going to press away fromthe earth and instead of dipping the knees down we're going to lift the heels up. what?so we inhale in. exhale, toes touch. inhale in. exhale, toes touch. deep breathe in. exhale,release. inhale. exhale. maintain that sit-bone to heel connection that we found earlier.inhale. keep an awareness through the backs
of the legs [deep inhales and exhales]. onemore on each side, you got it. and then, we can either stay here and lower down or lowerthe knees, hug the elbows into the side body and lower ourself down. inhale cobra or updog. gentle back bend here keep it nice and soft. again, you can find a little movementif it feels right. then we'll send it back to child's pose. again, using the power ofthe breathe to stretch the back body, this time you might reach the fingertips behindyou, even turn the palms face up, letting the shoulders relax. so you can choose a variationthat suits you today and find your breathe [deeply inhales and exhales]. one more breathhere, take the deepest breath you've taken all day [inhales and exhales]. nice, thenwe'll send the fingertips back up. we'll find
our way back to all fours. day four, all fours.so cheesy. and then we'll send it up to downward facing dog. deep breathe in [inhales]. longbreathe out [exhales]. soften through the knees, use the palms, walk them back to thetoes. uttanasana - forward fold. this time, we're going to interlace the fingertips behindthe calves and bend the elbows left to right. we might, through, breathe and practice wemight be able to find a little more space in the legs, but you can keep a nice generousbend, in fact that's really nice for the lower back. so just be in the moment, listen toyour body. breathe in, and, on an exhale, we'll slowly extend the forehead, the crownthe head, towards the front edge of your mat. gently release. inhale, extend, straightenthe leg. and release, bending the elbows left
to right. last time, and we release [exhale].awesome. spread the fingertips wide, walk the palms.last time, out to plank. so, this time we're going to do some toe-tapping, but we're goingto take it to the side. so, we will inhale in and exhale, send the right toes out offyour mat. inhale to center. exhale to the left. maintain that sit-bone to heel connectionso we're not just "ehhh", but, we're creating full body strength, full body experience aswe move back and forth, back and forth. hips are going to want to come up or sink down.see if you can maintain one solid piece. it's hard, but, we tap into that inner mirror andwe use our breathe. if the going gets tough, use your breathe to let go of some energy.stir it up. let's do two more breaths, you
got this [inhales and exhales]. and then werelease. awesome, everyone. send it back, child's pose. take a rest, really nice work.relax your jaw, soften the forehead. life is good. you can bring your arms up here andif we're still working on building strength in the wrist, you might find a little wristrelief by doing some wrist circles or a little wrist massage. maybe bringing the palms togetherup overhead. take one more deep breath in here, remember why you got on the mat today.smile. and then we'll release the fingertips, last time, back to all fours. day four, allfours. and we're going to swing our legs to one side and come to a nice flat back position.good work, my friends. when you arrive, hug the knees into the chest.oh, yeah. give yourself a nice big hug. you
might rock a little gently side-to-side. allright, sending the fingertips out, left to right. we'll inhale, scoop the tailbone up,exhale. melt the knees to the left. turn onto your right ear. maybe use your left palm toguide the outer edge of your right thigh a little deeper into your twist. so if you'rehanging here, don't worry in time we'll begin to find that space. i used to have back painand i have no, none. no back pain now and i feel like it's from slowly finding the lengthand space to come into postures like this recline-twist here. so relax, soften intothe sensations and listen to your breath. listen to what your body is telling you today[inhales and exhales]. then we'll slowly release it back to center and nice massages and wecome on through and then take it to the other
side. oh, yeah. right palm comes to the outeredge of the left leg then we turn onto the left ear here. close your eyes again and listento what your body is telling you today and listen to your breathe [exhales]. gently,we'll release back to center. hug the knees into the chest one last time. and then slowlyrelease the soles of the feet to the mat, extending the right leg out long, followedby the left. take a deep breath in, reach the arms up and overhead, full body stretch.[singing] good morning, good morning, even if you're practicing this at night! [laughter]good morning... i can't finish it. here we go, deep breath in and on an exhale we releasethe arms. sorry for that musical interlude. gently rock the head a little side-to-side.smile, life is good. life is good. you might
connect to a little gratitude here as we settlein for shavasana. awesome work, my friends. take 'er easy. namaste.
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