Judul : go with the flow yoga
link : go with the flow yoga
go with the flow yoga
- what's up, party people?welcome to yoga with adriene. today, we have an awesome deepenand flow practice for you. this sequence offers acouple intermediate postures, per your request, an opportunityto move with the breath, vinyasa style, and getthe heart rate going,
go with the flow yoga, maybe work up a little sweat. we offer tons of variations,so you can give it a try and just be very mindful,always making sure that your breath is notconstricted, but full,
and happy, and beautiful, just like you. alright, let's get started. (upbeat guitar music) okay, today, we're goingto begin in child's pose. yogi's choice, but i'm gonnatake the knees wide to start, and fingertips towardsthe front edge of the mat. you can also bring the knees together for traditional balasana. come into a child's pose of your choice.
if child's pose is nota pose that suits you or your body, then you can cometo a nice, comfortable seat. welcome, everyone. take a second to close your eyes, and notice your breath. nothing fancy in thebreath here, just noticing. naturally just bringing yourawareness to your breath, it begins to shift and change. take a moment to set an intentionfor your practice today,
something positive that will serve you in the present moment. take a deep breath in,confirming your intention, considering it already done, already so. let the breath out. good, hard part is over, showing up. you've shown up on yourmat, shown up for yourself. what's more beautiful? celebrate that by deepening the breath,
appreciating your bodyby deepening the breath, appreciating your spirit, your soul, by deepening your breath. make your inhalations longer, and then try to even out with the exhales so your breath in and your breath out become even and steady. (deep breath) then keep that conversation,nice, even breath going
as you slowly press up and come back to a lifted head. just take a second to lift the chin towards the front edge of your mat, and then draw the chin into the chest, waking up the head. just nodding the headyes here, and then no, taking the nose to the right, stretch, and then to the left, stretch.
sweet. then, continuing the journey upward, we press into the tops of the feet. then, we're gonna walkthe knees right underneath the hip points, find a nicetabletop position here. wrists underneath the shoulders, knees directly underneath the hips. find length through the crown of the head, spread the fingertips super wide.
again, hard part is over. you've shown up, you started the video, so let's stay committed to ourselves, committed to the practice. curl the toes under here, and then press into all ofthe toes, even the pinky toe, really stretching through the feet. notice if you're collapsingthe shoulder blades here. find that lift.
lift your heart. maybe it feels like you're doming through the upper back body. tug the shoulders away from the ears here, and then experiment withhaving your elbow creases maybe shining towards thefront edge of your mat. then uncurl the toes, andinhale, drop the belly, shine your heart forward. exhale, rounding through the spine.
cat cow. inhale, big stretchthrough the front body, and exhale, rounding through. inhale, cow pose. press into all ten knuckles. press into the tops of the feet. exhale, cat. arch your back like a black halloween cat. really stretch, kneel up.
one more, inhale, great. keep the feet and thehands where they are, and just gently bumpyour hips to the left, and then take your nose and draw a line all the way around to theright side of your yoga mat. try to look back at your right heel. notice if your right foot's coming in. see if you can keep it stillin line with your right knee.
big stretch here, pressaway from your yoga mat. your arms might be starting to tremble if you haven't been onall fours in a while. welcome back, or welcome to your yoga mat. big breath in here, and then exhale to slowly slide it through center, and then we take it to the other side. bump the hips to the right. send the nose to the left.
big stretch here. try to keep an awareness. your hands and feet shouldstay where they were on all fours, in all fours. big stretch here, inhale. then exhale back to center. take a rest by drawing the elbows down right where the hands were, and keeping nice railroad tracks here.
the wrists are gonna wanna come in, the hands are gonna splay out, so keep a mindfulness. heart to earth pose, anahatasana. big stretch also, for the shoulders. we walk the knees straight back. they're gonna wanna walk in. some might wanna walk out. see if you can keep them in line.
we're really payingattention to detail here, in the foundation and in our alignment. keeping the wrists inline with the elbows, and the ankles in line with the knees. forehead may not come to the earth here if you're super tight in the shoulders, so you can bring ablanket or a block here, or you can just hover, breathing deep. try and melt your hearttowards your knees,
and if you're feeling any pinch at all in the shoulder girdle,go ahead and come up off, and take a rest, or you might even try widening your elbowsjust a little bit more than shoulder width apart. everyone, activate through your palms. find that hand to earth connection. big stretch here as youmelt the heart back. hips up high, tailbone reallyreaches towards the sky.
now connect to an ujjayibreath here, if you will. soft restriction inthe back of the throat, and then support this bigstretch and this experience with your mind and yourbody with the breath. let it guide you, maybe connecting to ujjayi breath here. (deep breathing) then, on your next inhale,press into the tops of the feet, press into your elbows,press into the palms,
and slide all the way through,into a sphynx pose here. walk the elbows right underneaththe shoulders once again, and then the feet shouldstay exactly where they are, in line with the hips, justpressing into the earth, pressing pubic bone down. there's a common tendencyhere to just anchor and lift from here. today, i'd like to inviteyou to tuck the chin into the chest, hug the low ribs in.
i'm exaggerating here, butthey're kind of coming up here. then, from there, rollup into your sphynx. rolling up by tuckingthe chin into the chest. you might stop here, justkeeping the neck nice and long rather than clenching here, really creating space. arms are getting tired, i know. breathe, breathe, breathe. toning muscle, strengthening, opening.
tug the shoulders away from the ears. one more time, we'llnod the head gently yes, very gently, and then no, to the right, and to the left. yeah, great. beautiful. slowly, we're gonna release everything, elbows come out wide, and thenyour fists come to like a, "bubblegum, bubblegum ina dish" situation here,
and you rest the forehead on the fists. if that doesn't feelgood, palms for a pillow. palms for a pillow. it'slike, "alms for the poor." then, really fancy yoga move here, we just lift the toes up. you bend at the knees. you're just gonna swingthe legs side to side. ah. so we begin to find space,length in the waist.
if you are a runner or anathlete, this is really great on your quads and yourhips, psoas, really nice, really fancy yoga move here, love it. continue to deepen the breath, and we'll bring the kneesback in line with the hips. bring the tops of the feet down, palms underneath the shoulders. curl the toes under, lift yourkneecaps, tone your quads, and then engage the belly here.
so tighten the belly, draw thenavel up towards your spine, inhale, press up to top of a push up, exhale, downward dog. beautiful. take your dog for a walk here. remember that length in the side body, that softness, easiness in the neck, that awareness in thefeet and in the hands, and that attention todetail in the joints,
how they stack, et cetera. we'll take it for a nice, slow walk up towards the front of your mat, eventually stepping the feettogether right at the top, arch to arch, bend the knees, and take a big, generous forward fold. big bend in the knees here, big stretch in the lower back body.
big inhale in, big exhale as you rootdown through the feet, tuck the chin into the chest,and rag doll to roll it up. channel your sixth gradetheater arts class here. find the joy, smile. we'll roll up to mountain. come into your best and mostbeautiful mountain pose here, really rooting down through the feet and finding that lift of energyup through the full body.
right away, we're gonna reachthe fingertips behind the ears today, and reach up towards the sky. interlace the fingertipsand keep the index finger pointing forward here, andthen pull the thumbs back just a hair. inner thighs have this innerrotation in towards each other. go ahead and lengthen the tailbone down to find that support in thetorso and the back body. hug the lower ribs in.
close your eyes, deep breaths here. find that length, thatspace between the ear lobes and the shoulders. one more breath, you got it. great for circulation here. on an exhale, release andtake it all the way down, forward fold. inhale to lift up halfway. go ahead and slide the palmsto the tops of the thighs
for this first one, root the shoulders, pull back with the elbowslike little grasshopper legs, and find length through the torso. find that containment, again, here, that support of hugging the lower ribs in, navel up towards the spine. tuck the chin, think sphynxpose here, in the neck. nice and long. big breath. hello, plant.
then exhale, forward fold. bend the knees, plant the palms, step the right toes back,then step the left toes back. come to a nice, strong plank pose. the mantra here is, "i am strong," or you can quietly say to yourself, "i can, i will, i choose. i am strong." slowly lower the knees or stay lifting, loop the shoulders, hug theelbows into the side body,
chaturanga, or chaturanga practice. this is what chaturangapractice looks like, with the knees down, elbowshugging in, gaze forward. find that containment,hug the lower ribs in, navel to spine, and slowly lower down, elbows hugging into the side body. then inhale, cobra, exhale to release. curl the toes under, lift the kneecaps,
inhale, press up to plank. big exhale sends youto downward facing dog. great. deep breath in here. long exhale out, maybe through the mouth. anchor through the left heel, and on a big breath in, lift the right leg uphigh towards the sky. take a second to just roll around here, to move with your breath, maybebig circles with the knee.
you might stack the hips,right hip over the left. see if you can draw your right shoulder in line with your left as you play here, rotating the ankle, waking up the body, and then connect to your strength, cultivate strength. hug the right knee all theway in towards the nose. try to touch your rightheel to your right glute,
and hollow through theupper back body here. big breath in, big breath out as you step the right foot up. go ahead and lower the back knee. take your right thumb toyour right hip crease, and allow that to pull you all the way up. left fingertips are gonnareach all the way up towards the sky, and thenwe're gonna reach towards, and maybe pass, the frontright corner of your yoga mat,
outer edge of the lefthand or the left arm come to the outer edge of the left leg. great, and then keep yourright thumb pulling you back as you start to look towardsthe back right corner of your yoga mat. breathe deep. getting a nice, good stretch here, opening up through the hips. keep that connection to your lower ribs.
one more breath. great. then exhale, release, half split. ardha hanumanasana. beautiful runner stretch here as we pull the right hip creaseback, flex the right toes towards the sky. soft in the neck, you cansway a little bit here. maybe play with that wave, thatextension through the spine. one more breath here,
and then slowly rollingthrough the right foot, we plant the palms, curlthe back toes under, lift that back knee. step the right foot back, lower the knees, if you like, here, or this time,maybe you keep them lifted. as you shift your gaze forward, hug the elbows into the side body, chaturanga practice, belly to cobra, or chaturanga to upward facing dog.
inhale, everyone open your heart, then exhale, back to down dog. everyone's vinyasa will look and feel a little bit different. you can make it your own. move nice and slow, andsince it is vinyasa, move with intention,move with your breath. here we go. drop the right heel down, inhale,lift the left leg up high.
couple breaths here to roll around. find what feels good. be mindful, move with your breath. big circles, maybe stacking the hips. rotating the ankle. then connect to your power. here we go, nose to knee, really hollowing throughthe upper back body and trying to touchleft heel to left glute.
you got this. inhale in, exhale, step it up. lower the right knee, stackfront knee over front ankle. left thumb comes to the left hip crease. let that pull you back. we kind of scissor the legs. find that lift from thecenter, mula bandha, lift from the pelvic floor. it's as if we're trying topull the front and the back
of the mat together. then here we go, lift rightfingertips all the way up towards the sky, bigside body stretch here, and then exhale, reachingtowards or past the front left corner of your yoga mat. outer edge of the right arm or right hand to the outer edge ofyour left thigh or leg, just wherever it falls. you'll find it.
then maybe we take a gander back at the back left corner of your mat. this is gonna wanna come through. i wanna keep the hips in alignment. breathe. one more big breath here, you got it, and then we release. palms come to the mat, or fingertips. send the hips back,flexion in the left foot.
send those left toesreally up towards the sky. try to tug back with your left heel, and then a couple moments here to play. and on an exhale, rollingthrough that left foot. plant the palms, lift the back knee, and send the left toes back. move through a vinyasa, somethingthat feels good for you. you can always skip itand send it straight to downward facing dog.
inhale is the cobra or the up dog. exhale is what takes you back. adho mukha. big breath in here, big breath out. bend the knees, inhale, look forward. on an exhale, hop, jump, float to the top, or simply step one footup, followed by the other. forward fold. inhale to halfway lift.
exhale to soften and bow. follow your breath. bend the knees softly, inhale, spread the fingertips, reach for the sky. full body stretch, andexhale, hands to heart. for a moment here, close your eyes and observe your breath. notice how you feel. find a soft bend in the knees again,
and inhale, reach it up. exhale, down you go, forward fold. inhale to lift halfway. exhale to bow. step the right toes back,followed by the left. vinyasa. send it all the way down. now we do cobra or chaturanga to up dog. we'll meet in our downward facing dog.
awesome. this time, i'm gonna anchorthrough the left heel, and right away, inhale,lift the right leg up high. exhale, nose to knee, and then step it up, lower the back knee, and we'll inhale, reachboth fingertips up high, pulling that right hip crease back. imagining your right thumb there still, and you can keep theback toes curled under
or come onto the top of the foot, whatever feels more stable. take a big beach ballup and over the head, inhale in, then exhale, rain it down. we're gonna interlace the fingertips and draw the knuckles down and then away. move nice and slow, down and away, holding strong foundation here. consider that scissoring effect here.
you're trying to takethe front of your mat and the back of your mat,pull it to the middle. big stretch, big opening, big breaths. now, goal is reach down and away. whoah. down and away. if you close your eyes,hold onto your foundation. inhale, lift the chin,maybe a back bend here. breathe deep, exhale to release. belly comes to the top of the thigh first,
left palm to your yoga mat. big twist here, inhale, reach for the sky. you can lift that backknee, if you like, here, really stretching leftheel towards the back edge. inhale in, draw the shouldersaway, squeeze right knee in towards the center line. on an exhale, rain it down. plant the palms, step the right toes back, and move through a flow.
downward dog, take a nice,rejuvenating breath in, and a big exhale out through the mouth. drop the right heel and inhale,lift the left leg up high. exhale, nose to knee, strong. great. step it up. lower the right knee, and tocrescent whenever you're ready. inhale, reaching the fingertipsforward, up, and back. anjaneyasana. imagine your left thumbnear your left hip crease.
find that scissor effect asyou lift the fingertips up. big beach ball up and overhead. keep lifting up through the heart, and then exhale, rain it down, squeezing your thighs to the mid line. interlace the fingertips,opposite thumb on top this time. knuckles draw down and then away. again, down and then away,opening up through the chest. notice if you're kind ofdumping all your weight here.
see if you can, again, considerbringing the front edge and the back edge of your yogamat in towards the center. strong activation here,going a little bit deeper, stage by stage, layer by layer. on your next breath, liftthe chin slightly up. you might take a little back bend here. then exhale, gentlyrelease, belly to the thigh. right hand comes in linewith your left foot, and you find your twist.
maybe you lift the backknee, or it can stay lowered. left fingertips reach towards the sky. again, in this posture,imagining that left thumb there, pulling the left hip back. big breath in, draw yourshoulders away from your ears. reach your right heeltowards the back edge. on an exhale, we rain it down. plant the palms, step the left toes back. move through a vinyasaor feel free to skip it
and send it straightto downward facing dog. we're gonna be here for three breaths. feel free to take these nextthree breaths in child's pose. close your eyes and experienceyour body and your breath here today. stay present. if you're in child's pose,make your way to down dog. in down dog, we slowly bend theknees, inhale, look forward. or simply step one foot up at a time.
loop the shoulders, find length, and exhale, soften, and bow. press into the earth, bend the knees, root to rise here as youinhale, reach for the sky. big breath and big stretch. exhale, hands to heart. big inhale in. exhale out. keep it going with the breath.
inhale, reach for the sky. exhale, enjoy this move, down you go. long, beautiful neck. exhale, find something new here. soften and bow. bend the knees, plant the palms. you can step one foot back at a time, or, on this round, we might hop it back. top of a push up.
soft, buoyant elbowshere, not locked ever, especially in a hop back. then move through a vinyasahere or take it straight to downward facing dog,cultivating strength, moving with intention,moving with your breath. in down dog, we'll drop the left heel. inhale, lift the right leg up high. right knee to right elbow as you exhale. shift your gaze forward sothe upper body is in plank.
then inhale, three legged dog. anchor through the leftheel, cultivate strength. only two more of these. cross it over, right knee to right elbow. upper body's in plank, long neck. inhale, three legged dog. exhale, tap into that core, nose to knee, and then step it up. pivot on the back foot.
imagine that right thumbin your right hip crease as you sweep the arms up, warrior i. big beach ball overhead,nice, strong power through that back foot, really reaching into theouter edge of that back foot, lifting up through the arch. breathe deep here. inhale, lift your heart,exhale, rain it down. interlace the fingertips behind.
once again, take it downwith the knuckles and away, open through the chest. strong breaths, strong foundation. inhale, lift your heart, slightback bend here, optional. exhale, humble warrior. we'll start to pull theright hip crease back. keep the power of the back leg. front knee over frontankle, and bring the belly to the tops of the thighs,
crown of the head reaching forward. if you feel pretty goodhere, you can just stay here, working hard, breathing, findinga little bit of grace here as we build strength, trying to marry the effort and the ease. if you wanna take it further, you'll continue to thenext stage by drawing the crown of the headdown towards the earth, really reaching theknuckles up towards the sky,
keeping the legs active and strong. humble warrior. breathe into it with all of your soul. we're working to get the right hamstring parallel to the mat, but intime, so just do your best. slowly connect to yourcenter, your core strength, as you press into the feet,charge the inner thighs, and slowly roll it up. we'll return back to warrior i.
inhale, reach the arms up. exhale, pivot on the back foot. lift the heel and thensend it back, high lunge. inhale in, smile, exhale, rain it down. pyramid pose. straighten through the front leg. step the back foot up halfway. take a couple breaths here,letting the weight of the head relax over.
keep an awareness in yourshoulders and in your jaw, careful not to clench. great. softly bend the right knee. step the left toes back. return to your nice, low lunge. inhale, look forward, and then exhale, plant the palms, step the right toes back, straight to down dog or we flow. right onto the other side, we got this.
drop the right heel, inhale,lift the left leg up high. exhale, left knee to leftelbow, gaze straight down. inhale nice and slow. lift it up. exhale, crossing over,left knee to right elbow. try to touch it. inhale, big breath lifts you up. exhale, nose to knee, navel draws up. go ahead and step it up,pivot on the back foot. make it to your warriori in your own time.
find your breath. big beach ball overhead. outer edge of the back foot strong. set yourself up for greatness. lengthen the tailbone down. if you're building ahouse, you wouldn't wanna skimp on the foundation, right? you wanna really payattention to what's happening from the ground up. this is how we stay safe and how we evolve
in our bodies too, and,i think, our minds, but don't take my word for it. big breath, exhale, rain it down. interlace behind, oppositethumb on top as last time, and then knuckles draw down and away. we open up through the chest. really press into the outeredge of that right foot. strong, keep breathing. maybe you just stay here,or we continue the journey
by inhaling, lifting the chin slightly, finding that length in the front body, and then keeping it as wepull the left hip crease back. belly comes to the top of the thigh. front knee over front anklehere, crown of the head fireballs forward. stay here or continue the journey down whenever you're ready, humblewarrior, nice and slow, staying present in thesensations of the body,
keeping the right inner thigh engaged as the crown of the headcomes down to the earth. knuckles reach up high, strong and steady. careful not to gripthe toes, breathe deep. one more breath. really reach your handstowards the ceiling. then connect to yourstrength, build that power as you hug the lower ribs in and come back to your warrior i nice and slow.
we'll release, greatrinse of the blood here. rinse the blood. big warrior i. inhale, exhale, pivot on the back foot. lift your right heel andwe sink deep, high lunge. big stretch through the frontof the right hip crease. inhale in, exhale, rain it down. then straighten that back foot. you might step that backfoot up a little more for pyramid pose.
take a couple moments here to relax through the head, the neck. let the weight of the head round over, but remember that lift in the hip crease. softly bend through the left knee, send your right toes back. nice, low lunge as youinhale, look forward. let your heart radiate towards the front, and then exhale, plant the palms.
move through a vinyasa orfeel free to take a break. we'll take three breaths in child's pose. you can lower to the knees. take a rest, fingertips behind. if you wanna stay in your downward dog, if you're wanting to getthe heart rate going more, keep it going. feel free to rest in down dog. three breaths here.
soften your gaze or close your eyes. work to stay present in the moment. after three breaths,bring your hands back up, make your way back to downward facing dog. that's where we will all meet. big breath in, big breath out. walk the toes up a little bit, a little detox for you here, strengthening and detox as wepress into both palms evenly.
really press in between the fleshy part between the index finger and thumb, those two l shapes, andthen draw the shoulders away from the ears. slowly, we'll release the right hand, picking it up, and taking itover for a down dog twist, either grabbing the outeredge of the left leg here, or the ankle, and if youwanna go a little deeper, you can bend the right elbow,
and take your gazeunderneath your left forearm. gently release back to center, and we'll take it to the other side. feel free to take a rest in between. looking underneath theright armpit just here and bending the left elbow to go deeper, or maybe just take yourhand to your pant leg here. press into the fleshy part between the index finger and the thumb.
breathe into your belly, one more breath, and then exhale, release. step the right foot up,followed by the left. we're gonna walk the handsunderneath the feet here for a nice relief in the wrists. the toes are gonna be rightwhere the wrist creases are. toes come to the wristscreases, and you can widen your stance so youhave more stability here. then rock front and back.
nice stretch through the arm here. relaxing the weight of the head over. stick with it, stay focused. it's worth it, this exploration, and the challenging moments too. lean in. we'll gently release. inhale, halfway lift, so lengthen, and then exhale, fold.
press into the earth. all four corners of thefeet, spread your hands, and inhale, reach forthe sky, big breath here. alright, here we go. we're gonna walk the feettogether, arch to arch, and give yourself a little bitof space between your heels. itty bitty living space right there. then spread awareness throughout the feet. hands come back to heartif they aren't still there,
and we're gonna send the hips back. rather than bending the knees, think about sending the hips backfirst, so it's this first, and then bend the knees asyou come into utkatasana. great. lift your sternumtowards your thumbs. active in the arms here. so we're coming into alittle utkatasana variation. hug the lower ribs, try tosit back into your heels. you might even lift the toes to test that.
fierce posture here. here we go. i'm gonna shift my weight to the left foot and gently cross right ankleover the top of the left thigh. keep this right foot active. press away. remember that big collapse in the hips? we're pulling the left hip crease back. keep that maintained here. it's gonna wanna spiral forward. we're gonna keep it pulling back, stacked.
now hold onto your sweetbreath, long, even breath as best you can. stay focused, stay calm. inhale, lift sternum to thumb, and then slowly exhale. i'm gonna release the ankle, hug right knee in towards the chest. inhaling again, then exhale. send the fingertips back, airplane arms,
and slowly push your right foot back towards an imaginary wallbehind you, warrior iii. open the chest. we'vedone lost of opening here. find length, lift fromyour right inner thigh. press into the earth here with your hands. imagine pressing up and away. create more length. tuck the chin. remember that sphynxpose, and then here we go.
slowly drawing the hands back together, knee back to the heart. soft bend in that left knee. cross it over. two more of these. let's play. here we go, moving withyour breath. inhale. catch my breath. in your own time, keep breathing. right knee squeezes in.
on an exhale, send thefingertips back, airplane arms. i play here, moving, warrior iii. nice and slow. when you're ready, reel it back in. full body strength nearhere, stay focused. do your best. palms come together back at the heart. anjali mudra. we liftthe right knee up and in. cultivate strength, crossthe right ankle over.
maybe sit a little deeper. alright, one more time. we got this. squeezing right kneeall the way up and in. keep breathing, send it back, warrior iii. if you wanna take an armvariation on this one, you can. big breath in, dial your right toes down. big breath, and then exhale, reel it in. palms come together at the heart.
squeeze right knee all the way up. this time, we're gonnareach all the way up to a one legged tadasana, and then exhale, let everything go. mountain pose. close your eyes. this time, try not to fidget. find stillness. feel.
crazy prana moving throughout the body. take your gaze down. same thing on the other side, and then we're gonna cool it off. a little bit of space between the heels. hands come together at the heart. find control of your breath. then, bending at the waisthere, send the hips back. keep the sternum lifted, not collapsed,
and then we'll bend the knees. try to send some weightback into your heels. go through your checklist here. when you're ready, shift yourweight to your right foot. slowly peel up through the left. squeeze left knee up towards the heart, and then cross your left ankle over, maybe sink a little deeper. friendly little moth in my room.
could be a guardian angel, you never know. here we go, squeezing leftknee up towards the heart. play with warrior iii, you got this. kick the left foot back,send the fingertips back, airplane arms, 110% fullbody experience here. tug the shoulders away from the ears, contain through the center, strong core. now reel it in nice and slow, squeezing left knee up towards the heart,
bending through your standing leg. palms come together,anjali mudra at the heart, and then we cross it over,figure four, big hip stretch. careful not to grip your right toes. alright, two more. we got this. inhale, exhale. release, squeeze leftknee up towards the heart. warrior iii, send the fingertips back, crown of the head forward, kick back.
left toes point towards the ground. you can come to point the toes here, but i like to teach it like this so that the hip dropsso that you're not open like half moon. great, here we go, reel it in. connect to your core. palms come together,sink deep. you got this. crossing left ankle over the right,
relax your shoulders. one more, inhale, exhale. let's do this. squeeze the left kneeup towards the heart, strong and steady. warrior iii, we explore, we play. you might take anotherarm variation this time. lift your right hip crease up. remember that right thumbin the right hip crease. then, wherever you are,make your way back.
palms come together, wesqueeze that left knee up towards the heart, lasttime, crossing left ankle over the right. sink deep, and then one legged tadasana. all the way up, reach witheverything you've got, and then exhale, replacethe left foot down, and close your eyes, and let go. take a big breath in through the nose, and exhale, sigh it out.
two more like that, let go of some heat, any frustration, any tension. one more time. let it go. last time, inhale, reach it up. keep soft fingers this time. exhale, soften, and bow. again, taking out all thehard edges, keep it soft. inhale, halfway lift, gently.
exhale, release, and we'll walk the feet out all the way to the edges of the mat. allow the toes to gentlyspill off your yoga mat. open the toes, and thenuse your fingertips as you bend the knees andtake your center down. slowly lift the heart here. keep the fingertips onyour mat if you need them, or draw them, palms togetheronce again, at the heart.
you're gonna find thatyour arms can press back on your legs here, andyou're gonna let them really press back on the legs as you squeeze the legs into the arms. we're definitely creatinga little resistance here. if the heels don't come allthe way down, no worries. just keep them lifted, nice, good stretch. froggy pose. you close your eyes andfind an ujjayi breath here.
draw the shoulder blades together and lift your heart even more. go deeper. release, and fingertips are gonna come behind, and slow and steady wins the race here, being mindful of the kneesas we come to a seat. then we're gonna bringthe knees together here and lift the shinsparallel to the ceiling.
going right into it. you can catch your wrists here and completely use your arm strength here to help support. i love that, that's not cheating. there's no cheating in yoga. just find what feels good,and if this feels good, rock it out here. this is one stage.
next layer would be tomaybe release the arms and turn the palms face up, really opening through the shoulders, but keeping the shoulders plugged in here. you can reach and plug,reach and plug to feel that. little core strength here to finish off, a little more core strength. go ahead and cross the ankles. i'm gonna inhale, reachthe fingertips up high,
and then exhale, slowlylower all the way down. hover, little half boat. i know i said all the way down, i lied. all the way up, bend the knees, squeeze, and only three of these. inhale to lift, and exhale, last one. inhale to lift. uncross.
gently release soles ofthe feet to the ground. take the hands to the backs of the thighs and then take your time. this should feel really good, starting with the tail, scooping under, slowly lower, come allthe way to the back. take a nice, full body stretch. fingertips up and overheadshould feel awesome, and then exhale, float the hands down.
inhale, squeeze the rightknee up towards your heart. exhale, take the right kneeover towards the left side of your yoga mat, supine twist. right arm extends if you have the room, and we breathe deephere, start to cool down. begin to soften and surrender. notice where you're gripping. gently melting it back to the center line, squeezing right knee all the way up,
and then switching. extend through the right leg, left knee comes all the way up. we squeeze in towards the heart. take a nice, big, solid breathin and then use your exhale to guide the left leg overtowards the right side of your yoga mat, openingup into your twist on the other side, should feel awesome. notice in the places whereyou're gripping here,
and see if you can softenand begin to relax. great, and slowly rock it back. go ahead and lift both knees here. walk the heels up towardsthe sitting bones. inhale, exhale, press into thefeet, toes pointing forward, begin to lift from the tail. knees go forward, hips lift up high. think about sending your sitting bones towards the backs of your knees
as you come into setubandhasana, bridge pose, pressing into all fourcorners of the feet. imagine a block between your inner thighs, so really squeezing theinner thighs together. keep your gaze right up for now. no need to look at the video here. i'll talk you through this. lifting the hips a little higher, see if you can interlace thefingertips behind the tail.
press down into theearth, reach your knuckles towards your heels. last but not least, keepbreathing deep here. lift your chest to your chin,and your chin towards the sky. chest to your chin, andyour chin towards the sky. one more big breath in, fill it up, and then exhale, releaseeverything with control, with grace, slowly lower down. awesome work.
take the hands, press up off the toes, catch your knees, and thenjust a gentle lengthening here, should feel good in the lower back body. knees together or hip width apart, you're gonna reach your knees forward, find the flushness of thelower back on the mat. if i were to reach my handunderneath my lower back, i cannot. it's nice and stamped down to the mat.
a couple more breaths here. you're welcome to takeit to happy baby here, grabbing the outer edges of the feet, or the inner arches for a stirrup posture, or maybe you'd like totake a more restorative hip opener here, areclined cobbler's pose, or maybe you are ready tohead straight to shavasana. take a couple breathsto find what feels good, and eventually, we'llmake our way to our final
and most precious posture, the corpse pose with the legs out long andthe arms resting gently, palms face up at your sides. really awesome work today, so make sure that you seal the deal and end this ritual with corpse pose, opportunity to allow thenutrients of your practice to settle in, but also tojust balance out the energy. right?
for years, i was going tothese power yoga classes and i was kind of stressed out all the time. i realized that my energy, i was making myself quite frazzled. so it's nice to move the body, and then we need to take a second to honor it, and balanceit out, and restore. so close your eyes whenyou arrive in shavasana.
take a deep breath in, and on an exhale, allowthe weight of your body, muscle and bone, to relax completely and fully. give yourself permission hereto do absolutely nothing. if you're on the membership site, have a nice, extended shavasana here. i encourage you to milkit, enjoy the whole thing.
wherever you are watchingthis and practicing this, i send you love andinvite you to stay here for a couple moments even after i'm gone. i'm not really gone, i'm always here. just kidding. once again, honoring yourbody and your practice by sealing the ritual witha surrender, stillness. thanks again for sharing yourtime and your energy with me and the yoga with adriene community.
i'll see you next time. from my heart to yours, namaste.
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