Judul : core power yoga austin triangle
link : core power yoga austin triangle
core power yoga austin triangle
- what's up everyone. welcome to yoga with adriene. i'm adriene and today on thefoundations of yoga series we have revolved side angle pose, and we have a little yummy practice
core power yoga austin triangle, that leads up to it so it should feel good just as a practice in and of itself. but revolved side angle or this variation is something that's prettycommon in a public class,
but goes by pretty quickly, and there are a lot ofgreat benefits to it, but sometimes we cut past them by just kind of cranking into the shape. so today we're gonna go a little deeper, use the breath to support the posture, and find what feels good. let's get started. (lively, bouncy strumming music)
okey dok, today we're going to begin in a nice, comfortableseat, ankles crossed. and go ahead and walk your ankles out a little bit further from your center, so don't feel the need to bekind of tightly bound here. give yourself some space, a little room for the hips to open here, yes even here in sukhasana. and if you feel likeyour spine is rounding,
go ahead and sit up on something. take a second, pause the video. grab a pillow or a blanketor a block if you have it. and give yourself some space. so, all these little things kind of matter as we gear up for a posture or a asana. and that's how we're gonna treat today's foundations video, like a mini practice. so i've done this in the past
but it's important to notjust wham bam into poses, and it's really great to be cultivating a home yoga practice, but if you wanted to just do one-offs or you're makin' fun videos to inspire or to motivate yourself,that's really great, but you want to be really safe and mindful so today as we lead up into our posture, we're going to just treatit like a mini practice.
so that means we'll start by tuning in with where you're attoday, and your breath, checking in with the breath. so once you get in your comfortable seat, sit up nice and tall, and close your eyes, trust the video, trust me, trust yourself. thank you for sharingyour time and for choosing me to practice with.
take a deep inhale in through the nose. and big exhale out through the nose. and again, big inhale in through the nose. and on your exhale, relax your shoulders. and one more time, big inhale in. and big exhale out. awesome, beautiful. take the arms all the way up and overhead. big stretch here, spreadingthe fingertips super wide
like two starfish. and on the exhale, just tilt to one side, big side body stretch. so we know where we're headed today, we can imagine, envision that pose, so warming up the body, lengthening through one side body, and then you'll inhale up through center. spread the fingertips.
two big starfish here. spread, stretch. and then on an exhale,to the opposite side. feel the skin of the side body stretch. try to draw the shoulderthat's underneath forward and open your heart. one more time to each side,big stretch lifts you up. (inhaling) and exhale to the side.
(exhaling) inhale, lifts you up. lift your heart, lift your sternum. and exhale, to the opposite side. inhale lifts you up, andexhale, hands to heart. big breath in. big breath out. great, this time inhale,reach for the sky. and exhale, twist to one side.
so one set of fingertipscome behind and one to a knee so just don't worry aboutyour left and right here. just twist, find what feels good. inhale. and exhale. and then inhale, back to center. reach it up, and to theopposite side, twist. keep the heart liftedhere, shoulders relaxed. side body nice and long, both sides,
but also the front of the torsoand the back of the torso. ooh yeah. and one more time on each side. big inhale to reach up. and big exhale to twist. stay here for one breath cycle. begin to draw your belly in. navel draws in and up. if you're familiar with uddiyana bandha,
that lock here, just kind of drawing energy in and upward. inward and upward. inhale, back to center. and to the opposite side. mmmm, yes sir or yes ma'am. back to center, release that. bring the soles of the feettogether now, cobbler's pose. grabbing the ankles ormaybe you give yourself
a little foot massage here. mmmmm. the joys of a home practice. and we begin to find this lift now from the pelvic floor sowe're really kind of finding this rooting down ofthe sitting bones yes, but this lifting upthrough the center channel, the plumb line. lifting up through the heart here,
you might check in withthe head, the neck, again, envision side body nice and long, but also the front of thetorso and the back body nice and long. see if you can deepen your breath here. why not make the most of it? (deep breathing) and stay where you are or loop the shoulders,keep the heart lifted.
plug the shoulders in asyou send the heart back, so don't let the shoulders round here. keep them drawing down away from the ears, and as you send the heart forward. so you can commission your elbows here if it fits your body tokind of anchor the tops of the thighs down. if your elbows aren'tanywhere near your thighs, don't worry, it's just a matterof arm length and anatomy.
so rather than rounding forward,keeping nice and long here, prepping for our posture. big inhale in. let's do one more. big inhale in, crown of the head fireballstowards the front. and big exhale to release. (exhaling whistle) right on, alright.
cross one ankle over the other, and we're gonna come on to all fours here. sneak in a little cat-cow, so you'll come into your tabletop, and just warm up the spine here. drop the belly as you inhale. navel draws up as you exhale. so while you're doing this, be sure to bring the breathinto play a little more here.
we're gonna need it here in a second. definitely want to breathedeeply in any twisting posture, in any posture, but especiallyin those juicy twists. so practice moving with your breath now. (breathing) and as a teacher, i'velearned it's so important not to just drop into poses, like when i demo. the only time i've ever really hurt myself
was when i've not been warmed up and i just tried to do a posture whether i'm just havingfun or demoing something for friends that i am guiding or practicing with. so that's why we'releading up to this pose with such mindfulness today. it should feel good. alright, when you're ready,
go ahead and curl the toes under. inhale in, and on an exhale, we're just gonna let the knees hover here for five seconds. i'm wanting to light up this fire from the crown of the headto the tip of the tailbone. hug the lower ribs in, draw the shoulders away from the ears, and make sure the neckis not hanging down,
but nice and long. great, release the knees. send it back, child's pose. you rock. big breath in here. big exhale out through the nose or mouth. great, big inhale lifts you up. and we're gonna takethe left foot forward. take your time.
stack front knee over front ankle, here we go. way too excited for a revolved side angle pose. ok, so just taking asecond here to stretch out. for some people, this will be nothin'. just ready to rock, and for others this'll be abig, big, big wake-up call, a big stretch.
so honor where you'reat in your body today, and stay mindful. remember that littlehovering table we just did, so hug the lower ribs in, navel draws in and up. we start to find length through the spine so if you're here, seeif you can lengthen out. great, then we're gonnahug the inner thighs to the mid-line.
very important to stackfront knee over front ankle, toes pointing forward. tag a little bit ofweight in your back foot. draw the palms together and here we go. inhale, lift up. go ahead and lift all the way up so you can find lengthfrom the crown to the tail, sternum to thumbs. and then tug the left hip crease back.
tug the left hip crease back and then start to sink a little deeper into the pose. so we're kind of coming intoan anjaneyasana move here just prepping for our twist. lengthen the tailbone down. and breathe deep here. then rather than justgoing into the pose here, kind of side cuttingit, foundations of yoga.
press into your foundation. draw energy up. think up and over so you can use your creative mind, your imagination here a little bit here to think up and over, so again, rather than side cutting, i'm thinking up, drawing upthrough the center channel, and over as i take my outer edge,
the outer edge of my right arm to the outer edge of that left thigh. adjust your feet as needed. if you're feeling unstable you can curl the back toes under. that's an option here too. so now we're here going up and over. big twist, right? really great for the internal organs.
so i'm not dumping all my weight here. if you're super flexible, you might come off a little bit. integrate your core. and then once you get here, we're gonna take thebottom hand to a fist. why i oughtta... and we're gonna use it to just find length through the spine,
so top hand comes overlike a little spider. so dumb. and we lengthen through the crown, finding a little resistance here, so opening up through the armpit chest. i'm trying to get mythumbs over to my sternum. is that possible? perhaps not. not in my body.
but big, big movement here. so breathe. find length. find a little leverage here. and last but not least, we might curl the back toes under. on a big inhale, find length. and on a big exhale,lift the back knee up. great, one more breath in here.
and then exhale, return, palms together. namaste, keep your length. gorgeous, last but not least, i'm gonna maybe trytaking it one step further by bringing the rightfingertips down to the earth or you can also take it to a block. handy. and then opening upthrough the left fingertips all the way up towards the sky.
now traditionally, the back foot is down, but that's pretty challengingfor a lot of people so we're gonna keep the back foot up here, spiking the right heel all the way back. on more big breath in. being mindful of the head, the neck, so maybe keep your gaze down. and then on an exhale, rain the left fingertips down.
so you come out of the posture, we'll come back to our nice, low lunge. then lower the back knee, and we'll finish by sending the hips back. tugging a little weight back through that left hip crease again, and rounding forward through the spine. awesome work. close your eyes.
take a couple breaths here. great hamstring stretch. really awesome for the lower back body. for the legs. if you suffer from sciatica or any symptoms of that, this is a nice littlesoothing sequence for that. not for when you're having a flare up, but just to prevent that
and soothe any back pain. sweet. slowly rolling forward. come back to your nice low lunge. walk the fingertips up. plant the palms. we're just gonna comeright back to all fours, tabletop position. inhale, drop the belly.
exhale, send it back for a little rest. just one breath or two here. child's pose. and maybe allow your exhale to go out through the mouth. when you're ready, comeall the way back up to all fours, and we're gonnado it on the other side. alright. so one more time, lightingup that fire in the core,
but also this line fromthe crown to the tail, the dhanda that i'm always talkin' about. curl the toes under. press away from your yoga mat so if you're collapsedin the shoulders here, you need to lift up throughthe upper back body. here we go. five seconds, inhale in. exhale, lift the knees, let them hover.
neck is extending out long. shoulders are tugging back. lower ribs are hugging in. tailbone shoots towardsthe back edge of your mat. and then we release. coming onto the tops of the feet, slide the right foot up. reconnect with your breath. find your foundation first.
that's what this series is all about. so press into all fourcorners of that front fook. front fook. front foot. and then lock down that back foot. front knee over front ankle. tug the right hip crease back. make sure you're not on a tightrope here, but two parallel lines, like two skis.
two skis. and then when you're ready, here we go. palms come together. we come all the way up. go ahead and press all the way up first just so you can find your foundation. and then really, reallylifting sternum to thumbs here. again, i'm not gonna bypass this. so a lot of times in afast-paced vinyasa class,
you can really just kindof forget about the energy, the movement of the energy that is really whatfoundations is all about. alignment yes, but thenaction right, the energy. so the action here is not to bypass and just come into the shape, but to think about whatyou need to activate, so really lifting fromthat center channel. inhale in, lift up.
think up and over as you comeinto your revolved twist. so again, getting into it nice and slow. breathe deep, front knee over front ankle. maybe find your yogi toes here. and if you're really flexible, just notice if you're kind of dumping all your weight in here. can you come out and justplay a little bit there. bottom hand comes into a fist.
top hand comes over. like a spider. and then just notice ifyour feet are turning different directions,being mindful of the toes. big, big belly breaths here. if you do this every week, you're gonna notice adifference in your digestion. that's all i'll say. it works.
that's all i'm saying. ok, big breaths. inhale, one more big inhale here. and on your exhale, hands come together, namaste at the heart. so you don't want to crank but you do want to be activated. tops of the shoulders drawing down. think upward facing dog in the front body
on this second side. then you might just stay here. or inhale in, curl the toes under. on an exhale, maintain your integrity here as you lift the back knee up. breathing deep. i'm working to get my right hamstring parallel to the earth, butyou're gonna work on that in your own time.
so again, you might just be here. or you might open it up. hug inner thighs to themid-line for stability. drawl the shoulders away from the ears. i said drawl, draw, draw. draw bra. one more breath here, you got it. and on an exhale, rainthe right fingertips down. we'll come back to center.
great, lower the backknee if it isn't already. and send the hips back. beautiful, tugging back throughthe right hip crease here. find what feels good. maybe find length. and then find a nice bowing of the head. catch your breath. when you're ready, slowly rocking through, planting the palms,
coming back to all fours, we'll end in a child's posefor one or two breaths. big toes together. knees nice and wide. inhale, look forward. and exhale, send it on back. forehead comes to the mat. heart melts down. press into the tops of the feet.
spread your fingertips. when you're ready, we'll slowly come back to all fours. walk the knees together. swing the legs to one side. whoa, and come back to anice, comfortable seat. big breath in through the nose. and exhale, out through the mouth. let it go with a sigh.
okey dok, so that was yourfoundations of yoga for today. if you liked this practice,you can bookmark it, favorite it, share it with your friends. this is a great little ditty for people who don't have a lot of time, but want to tend totheir whole body, right? body and breath, really awesome for the lower back. really awesome for the digestive organs.
all of these things are probably obvious, but just a little reminder and motivation for you to return to the mat each day. thank you again for sharing your time and your energy with me and the rest of the yogawith adriene community. i'll see ya next time. take good care. namaste.
(lively, bouncy guitar and drumming)
Demikianlah Artikel core power yoga austin triangle
Anda sekarang membaca artikel core power yoga austin triangle dengan alamat link https://healthyyogameditation.blogspot.com/2017/05/core-power-yoga-austin-triangle.html
0 Response to "core power yoga austin triangle"
Posting Komentar