Judul : eyes of the world yoga
link : eyes of the world yoga
eyes of the world yoga
- what's up, everyone? welcome to yoga with adriene. i am adriene and todaywe have runner's yoga. this is an awesome sequence for anyone who runs, jogs, walks fiercely.
eyes of the world yoga , this pose is going toprovide a lot of release and help you find what feels good. let's get started. (inspiring music)
okie doke, today we'regoing to begin in a nice comfortable seat, crossedat the ankles, here. take a second to get settled in. sit up nice and tall. find any movement here, a little sway back and forth, that feels good, maybe letting go of the day thus far (heavy breathing) and beginning to notice your breath.
i think this is animportant moment of the day and of your practice, justallowing, key word, allowing. just giving yourself anopportunity to drop in, tun in, get settled in and it's a little different each day, right? the image here is like takingsome chalk in the hands or some chalk andthrowing it up in the air and watching the dust settle here. that's for you sporty folks.
if you're not a sporty folk,you can imagine glitter being thrown up in the air. just the idea that it takes some time as it drifts back and forth and down to the present moment. just give yourself thatpractice of allowing the dust to settle and justnoticing where you are today. i know this can be toughbecause we have oh-so little time in our busy lives, but that's what
the yoga practice is all about. that's why this video isn'tcalled runner's stretching, you know, stretching for the legs. we're thinking full picture. long lasting love with the mind and body. here we go. you might notice if you're agitated today or you're really tight, soi encourage you to find soft movement and that goesthroughout today's practice.
begin to deepen your breathif you haven't already. maybe checking in withsome circles with the nose. then just to kind of kickstart our practice here, we're going to take threeconscious breaths together. go ahead and inhale in through the nose. sit up nice and tall, full breath, full, full, full breath in. then just let the exhale gonaturally out through the mouth. great, two more like that.
big conscious breath in. inhale, fill the lungs. then on the exhale, it's just very natural to allow it to let go, release. you don't have to do anything. last time, big breath in. sit up nice and tall, and let it go. great.
we're going to take the legs wide, here. keep a focus and attentionon your breath best you can. legs are going to comenice and wide, here, to your wide, so this willlook and feel different for every body, right,based on where the muscles are today, how you'redealing with your joints at this point of time, and your energy. come to a nice wide legged seat, and again, it doesn'thave to be super wide.
it can kind of narrow andthen just see if you can sit up nice and tall, here. if you're feeling like thespine is rounding hardcore, go ahead and sneak that blanketor that pillow underneath and press into the sitting bones. everyone sit up nice andtall and then bring the hands to the tops of the thighs, fingertips in, and we're just going topress the tops of the thighs out to remind us to findthis external rotation.
for some, this will be a pieceof cake, so in that case, i would recommend thatyou start really playing with your breath, maybe ujjayi. if this is really toughfor you to sit up tall, breath deep, still, findlength through the neck, crown of the head, reachingup towards the sky. nice little power pose, here,as we open through the chest, open through the heart. then release the handsand we're just going to
use the hands to guide theheels in for cobbler's pose. the soles of the feet come together, here. we stay conscious connectedthrough the sitting bones and the hands are going towrap around the ankles, here. big loop of the shoulders,forward, up, and back. inhale in, exhale, glidethe shoulder blades in and down the back body. lots of space between theears and shoulders, here. then that same externalrotation you had in the
tops of the thighs just a secondago, try to find that here. the hands won't be there, butyou can try to ground down through the tops of the thighs. find your breath. again, we're not just hangingout here, but we're really activating through the quads. drawing down throughthe tops of the thighs and drawing up through themidline, the plum line. again, you might find a littlesway here if it feels good.
bring a sense of you, a sense of softness to these active postures. how can we do that? i think by staying conscious with the breath and with practice. inhale, lift the heart. think up and over as you send your heart forward beyond your toes. what the heck does that mean?
we're not just rounding forward, here. we're keeping length in thespine, elbows grounding down. the image of the heartjust reaching forward. my heart will go on. then finally, tucking chin to chest, rounding everything forward. draw your forehead towards you toes. doesn't even have to come close. breath deep.
then, anchor through yoursitting bones again to roll up. tuck the chin to the chest. it should feel good, nice and slow. why rush it? it feels good. lift the heart and exhale, release. awesome work. we're going to come on to all fours and into extended child's pose, yay.
knees as wide as the yogamat, big toes to touch. walk the hands out, melt your heart down. bring your attention, yourawareness, back to the breath. close your eyes. see if you can make yourinhalations longer, smoother, as well as the exhalations, nice and long, really pushing out all the air. if you are a runner ora want to be runner, you will soon learn that the relationship
with your breath is key. one more deep breath in, here. then slowly pressing into the palms, walk it back up into tabletopposition on all fours. knees underneath the hip points. wrists directly underneath the shoulders. take a second to press away from your yoga mat with the palms. then we'll curl the toes under on the
right foot and slide it back. little calf stretch here andyou gently saw front to back. a gentle rock front to back. again, to collapsing,here, but pressing away from your yoga mat with the palms. try to press into your right pinky toe. keep breathing. then switch. curl the left toes, send it back.
same thing, here. walk forward, even. try to press into that left pinky toe. then reel it back into center. awesome. now we're going to sendthe right toes out. lift the right foot up, liftfrom the right inner thigh and then just gentle pulses here. then release.
bend the right knee,step it all the way up into a nice low lunge. walk the left knee back a little bit here. check to make sure frontknee is over front ankle, so it's not going past. then find your foundation and breath here. light on the finger tips. you might loop the shoulders. find length through the crown
and then imagine my heartwill go on, again here. nice and open to thechest, not collapssed. this is very common andvery normal, natural. we're wanting to open this up, right? this is definitely goingto help our running game. keep breathing, here. pull the right hip crease back. again, if this is a piece ofcake for you, you've already garnered flexibility, thenyou need to be working
on your breath, sendingbig, big inhalations all the way down and thenexhale all the way up and out. the first step often is justkind of learning the shapes and then it's really up to you to kind of go deeper and take care of your body and to apply the pranayama practice. here we go, curl the left toes under if they are not already. we're going to life the hips up and back,
rocking on to the right heel. big runner's stretch here. pulling back through thetop of the right thigh bone. then you can uncurl the backtoes if it feels better. if the knee needs a little padding, here, it's always a great idea to nurture that maybe by flipping the mat,rolling the mat if you need. right toes up towards the sky. here we go, my heart willgo on, find that length.
inhale and then exhale, fold. chin to chest. then really articulatethrough the right foot, here. spread the right toes. then we're going to roll through that right foot nice and slow. great, from here, we'llbring the palms to the mat on the left side and we'rejust going to give ourself a little bit more space bywalking the right foot out.
now we're coming into a lizard variation. this can be one tough cookieif you're tight in the hips, so breath deep here. for now, right toes pointing forward. if you want more strengthtoday, of course, you can lift that back leg, but on our ... today's kind of deep andyummy yin-like theme, i'm going to keep my back knee lowered, but you're welcome to lift.
take a deep breath in here. find that extension through the heart and then exhale, maybe we find our self coming onto the forearms, here. maybe you find yourselfreleasing a top foot. then nice and easy, take it nice and slow. i'm just going to walkthe right toes out towards the right edge of my mat. i'm going to be here forsome solid yummy breaths.
stay present. maybe close your eyes. notice the sensations as you inhale and exhale. take one more juicy breath in and out. then connect to your center, your core, as you press into the palms and slowly, mindfullywalk it all the way back. we're going to take this rightfoot all the way over, now.
nice and slow, slow andsteady wins the race. coming into our one legged pigeon. keep a little awareness, or a lot, rather, of awareness in the right foot. keep the top of the back foot down, excuse me, rooting strong. then here we go. loop the shoulders, find length. breath.
maybe taking it forward. we're staying in the posturesa little bit longer today so stick with your breath. if you find that you're justlike fidgeting and waiting, very normal, very natural,so just keep bringing your attention back inward. great, take one more nicefull breath in and out. then activate navel to spine,connect to your center, your core muscles andpress it up nice and slow.
we'll curl the back toes under. press into all 10 knuckles,come back to all fours. same little ditty on the other side. big breath in, big breath out. this time, send the leftleg out, gentle pulses. again, notice if you're collapsing here, can you press away from your yoga mat. this is a nice practicefor runners because when we develop our runningpractice or jogging practice
or even a regular walkingpractice, we want to be able to have awareness from head to toe, right? one moving part. then bend the left knee and draw it all the way up into your lunge. keep the right knee onthe ground, but you might walk it back a little bit. then just check front kneeover front ankle, here, and nice and stacked.
loop the shoulders, staylight on the fingers, tips, so notice if you'recrashing into the finger tips. connect to your core, engage to the belly. you might come onto thetop of that right foot, yogies choice in that case. nice full deep breaths. then pull the left hip crease back. think up and over andyou send the hips back coming onto the left heel.
again, top of the lefthip thigh one pulls back with the left hip crease. runner's stretch, bigflexion in the left foot. inhale, open your heart. find that extension and then exhale chin to chest. i'd like to point out,notice that my right hip is stacked over my rightknee so i'm not coming all the way back here.
then bringing the left hand around, coming into our lizard on the other side. keep the toes pointingforward, here, for now and then notice if you'regripping in the toes. it's kind of a, you know ... as we begin to open the hips,other things want to clench, so we're going to staymindful and try to keep an awareness and softnessthrough the toes. even the jaw, here, find extension.
breath, pull the left hip crease back. give yourself lots of space. maybe walking that left footto the outer edge of your left left side of your mat. big breath in and thenyou know what to do here. maybe you use an exhaleto come onto the forearms. maybe you save that for another day. work mindful. stay connected to your breath.
then eventually we'llwalk the left toes out and off the left edge. breath deep, here. again, you're welcome tocurl the right toes under and spike the right heel back. if you do, really spikethe right heel towards the back edge of your mat. really brighten up through that left leg. keep the hips lifted,engaged to your core.
otherwise, keep it nice andeasy, again, allowing further release today, allowingfor your body to restore, and allowing for thepractice to balance out your cardio or your other workout. zumba. then connecting to your core to release, pressing back up into the palms. even in our transitions, we're trying to create a full body experience.
super important, right? then walking the left foot overinto our one legged pigeon. take your time, take your time. your pigeon might not look like mine. you might need a littlesupport on the left hip, here. you might need to draw your left heel really close into thy crotch. really mindful. if you're in need of any of these poses,
we have a foundationsvideo for all of them. those videos really break down postures and give you modifications. inhale, lift your heart. exhale, find a full. everyone stick with your breath. slowly connect to your center. press into the palms, come back up. this time, go ahead androll onto that left hip.
we'll take the left heel inand swing the right leg around. sole of the right footcomes onto the ground, so there's a tendency to justkind of let it spill, here. see if you can work toget the sole all four corners of the feet on the ground. this might take time. then a little twist, here. i'm going to hug the rightknee with the right elbow and swim the right fingertipsall the way around.
try to keep a nice biglift in the heart, here. careful not to round through the spine. inhale in and exhale, release. great, we're just goingto switch the legs here, so right heel comes in and we cross the left foot up and over. again, see if you canwork to get the left foot all the way on the groundand sit up nice and tall. hug the right elbow around the left knee
and then swim the left fingertips around. just a little twist, here, too. release the back. breathe into your belly. relax your shoulders. then release and grab your pillow. yes. this is my actual pillow. this is not a prop.
legs out long. that's going to be ... pillow comes right up to the navel, here. if you have a softpillow like this one is, you might even double up. if you have a bolster,you can use that too. i have two bolsters,but i like to use things that you have in yourhouse to really promote this idea that anyone cando this and that this is
something different than whatwe do at the yoga studio. i love the yoga studio so much. my life if so rich because ofthe community at the studio and stuff like that, butthis is something different. own it, grab your pillow,pull it up to your belly. inhale, reach for the skyand exhale, forward fold. oh, yeah. same thing as we'vebeen doing all practice. find that lift in the heart first.
find extension. inhale, big breath in and after your extension, you round forward, chin to chest. hold, release. close your eyes here. we're going to be here for a couple of nice long, beautiful, self-loving breaths. cultivating a little peace in the body.
restoring, breathe forthe nervous system, here. the hands can grab theankles or the toes, here, or you can go full softenand just kind of release wherever feels good, maybegrabbing your pillow even. then take the pillow, slowlyroll up through the spine. just slide the pillow overto the top of the right thigh and we're going to draw the left heel in, just a quick janu sirsasana,pressing into the sitting bones and i'm just going tokind of think up and over
as i fold over the top of the right thigh. the difference here is i'mgoing to grab the hand, or i'm going to take thehands and grab the outer edge of my right leg first. breathing into the leftside body and left hip and then eventually you can flatten out. head to knee pulls here with the pillow. then slowly roll it up, switchthe legs, slide the pillow to the top of the leftthigh, right heel comes in
and you know what to do. think up and over. top of the right thigh grounding down. today's sequence is a great one to learn. you can favorite thisvideo so that you can repeat it regularly andeventually, you'll get all of these in your mind bank, in your body bank. as much as i want you todo it with me, i definitely just want you to have these tools inside.
eventually flattening out. head to knee pose. then we release. take the pillow, bring itaround, and use it for your head. if you're running or walking or jogging or anything like that, andthen also balancing it out with yoga, you definitely deserve these next two postures with a pillow. way to show up for yourself.
way to keep moving, right? come to lie flat. use your pillow wisely. get comfy. then hug the knees into the chest. almost done, here, guys, sonice strong full deep breaths. make them count because you're worth it and this is only going tohelp us when we get back in our running shoes,get back on the pavement.
squeeze the knees up towards the chest. give yourself a big hug. roll around a little bit. then happy baby pose. we reach around, kneesgo wide, and we grab the outer edges of thefeet and we draw the soles of the feet up towardsthe sky, so there's really an activation here oflifting the soles up and then grounding down through theshoulders, through the knees.
action point, lengthen thetail bone, your coccyx, towards the front edge of your mat. then breath into allfour sides of the torso. life is good. we're so lucky to have these bodies. give thanks for your body for your breath. then gently release. soles of the feet come to themat and we're going to turn onto fetal position, whatever side is
towards the video, here,towards the screen. your bottom arm becomes alittle pillow with your pillow. the knees hug up, nicecurvature in the back body, just a little release for the spine. then last thing beforewe rest, we're going to send the legs out long and top knee is going to bend, top arm's going to reach around and grab top ankle and we come into a littlequad stretch, here.
you can also roll onto yourbelly for this if you want more. breathing into your quads,quadricep, opening up through the chest and the heart, here. again, you can also do this on the belly. sweet, and then gently release. rock onto the other side. take that fetal position first. it's nice. then extend the legs out long.
top knee bends. grab top ankle, quadsstretch on the other side. here's your breath. gently release, rollback onto your pillow. palms come to the knees, little release of the back,here, as you just gently release the knees towards the front. arms straighten here. very gentle stretch.
then let it all go. you're either going toextend out in shavasana now or you're going to close youreyes for one final breath before the video stops. if time allows, go aheadand take a nice relaxation after the video, justletting the nutrients of your practice soak in, seep in. rockstars, using the toolsof yoga to create strong, healthy practices to support your running
to motivate you to keep you safe. joints stable and strong. we're rocking. this year is so great so far. i'll see you next time. questions, comments below always welcome. please also check out ourrunner's warm up video and we also have arunner's cool down video. i'll see you next time, all right?
namaste.
Demikianlah Artikel eyes of the world yoga
Anda sekarang membaca artikel eyes of the world yoga dengan alamat link https://healthyyogameditation.blogspot.com/2017/05/eyes-of-world-yoga.html
0 Response to "eyes of the world yoga"
Posting Komentar