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hot yoga at the edge
adrienne: hey my friends. welcome to day 7of 30 days of yoga with adrienne. i'm adrienne of course, and today our practice is like7 minutes in heaven for the seventh day, except it's a little bit longer than 7 minutes. butwe can do it because we'll be doing it together. let's go. all right my friends today we are going tobegin in a nice comfortable cross-legged position.
hot yoga at the edge, you can sit up on a blanket or a block ifyou need to. we'll begin with a nice deep breath in as we draw the shoulders up towardsthe ears and exhale, down they go. inhale, squeeze the shoulders up towards theear lobes. now exhale, drop the elbow, shoulder blades, glide in together and down, so youcan visualize that movement in the back body.
inhale. lift. squeeze, squeeze, squeeze andexhale. release. drop. and one more time. inhale, lift and squeeze. deep breath in.exhale. we arrive here on the mat today for our practice. close your eyes. just take amoment to get settled in. let go of the day thus far. put off the items on the to do list,you can just place them to the side for now. and choose to enjoy your practice today. seewhat it serves up. begin to deepen your breath. notice any thoughts,emotions that come across. and we'll focus inward, bringing our attention to elongatingthat inhalation and lengthening out through the exhale as well. smile. choose to findwhat feels good on the mat today. here we go.
opening the eyes we're going to spread thepalms wide. just take a look at your palms and then bring this focus with you forwardon to all fours. start with a gentle cat-cow here nice andeasy. you know what to do. you might close the eyes. really check in with the spine today.maybe you're a little sore in the abdominals from yesterday so this should feel reallyyummy as you find beautiful lines in the body. paying attention to the sensations as we goback and forth and then whenever you're ready, of course, you know i like to break the rules,veering off the railroad tracks here and finding whatever movement feels good here. checkingof the shoulders, the neck, sending the hips a little left to right. you might even curlthe toes under for a little foot stretch.
you might begin to draw circles with the rib-cage,particularly if you're belly is sore. yay. transformation station over here! thirty-daysof yoga with adrienne. thirty-days of yoga basically. my name just happens to be adrienneand i'm so grateful that i get to share this experience with you and guide you so thankyou. from our cat-cow, we'll curl the toes under,walk the palms forward and send those hip bones up and back. keep the knees bent herefor our first couple breaths. stretching through the side body really strong here. it's goingto be a nice side body opener today so really stretching through the sides, pedaling itout. keeping the knees bent soft. pressing into the palms. pressing the fleshy part betweenthe index finger and thumb. let's take one
more deep breath in here my friends. and exhale.long breath out. bend the knees. we're going to go for a slow walk. reallyslow. having some fun stretching through the legs, stretching through the feet. cominginto our presence for today, just kind of giving ourselves permission to be in the moment.and, you know, chances are you have a busy life. here we are in a forward fold, takea couple breaths. you have a busy life, busy career, or a lot on your plate whether it'swith your family or with your heart. and so just relish in this moment, this time thatyou've taken for yourself. it's important. it will make everything else run a littlebit smoother, hopefully, happier, with more ease. so, give yourself permission to justbe in the moment.
all right, hopefully you've been working outthe kinks here. i don't know what this is. looks like a, i don't know. and, on your nextbreath in we'll press into the feet, tuck the chin into the chest and roll up throughseveral breath cycles here, so take it nice and slow. and we loop the shoulders forward, up andback and the crown of the head lifts up towards the heavens. we take a deep breath in as wedraw the palms together mountain pose, tadasana. we find soft knees and we have some fun byinhaling, reaching the finger tips up and overhead, full body stretch. exhaling downthrough the mid-line today. inhale. half-way lift your aversion. flat back and exhale,soften and bow. inhale all the way back up.
and exhale back down you go. so you can rain the fingertips if you wantto open the shoulders or go through the mid-line. anything goes here. moving with your breath.inhale. half-way lift. exhale, bow. this time stepping or hopping the feet back to plank.take your time. and slowly lowering the body all the way down to the belly. inhale, cobra.deep breath in. exhale. release. curl the toes under. transition up to downward facingdog. inhale. in through the nose. exhale out through the mouth. long breath. inhale. slidethe right leg up high. take a deep breath in here. and exhale. squeeze the right kneeall the way up in towards your heart. draw your nose to your knee. breathe in. breatheout. inhale. three legged dog. ande exhale,
stepping that right foot all the way in throughcenter. and we'll pivot on the back foot and inhale.reach the fingertips up high to warrior one. deep breath in here. we're going to hook thethumbs together here, kind of like a woo-tang. yoga version of woo-tang. and really pressingthe thumbs together, i'm going to inhale, open my heart up towards the sky. exhale.send the fingertips to the right. so nice side body opener here as we squeeze the innerthighs towards the mid-line. still sink into that front knee then inhale back to centerand exhale to the left. feel the skin of the side body stretch. open your heart, keep itlifted and exhale back to center. break free. open the chest and shoulders, we'll pivoton the back foot belly comes to the top of
the thigh and we plant the palms and vinyasa.sliding the right toes back, shifting your weight forward, hug the elbows in. you canalways lower the knees here, lifting up to cobra. otherwise we go chaturanga to upwardfacing dog, opening the chest and shoulders. lift up through your arms and chest. deep breath in and on an exhale we move todownward facing dog. drop the right heel, this time inhale. slide the left leg up high.deep breath in here, long breath out. then squeeze that left knee all the way up in towardsyour heart, draw your nose to your knee, press away from the earth. and then we send thatleft foot up three legged dog deep breath in, and exhale up and into your lunge. stickwith your breath open your heart. deep breath
in. when you're ready, pivoting on that backfoot we rise it strong, warrior one. great. this time we hook the opposite thumbs,so just kind of switch the normal hook and we come here to yoga with adrienne. maybewe could do a woo-tang colab, that would be awesome. anyway, and up and over we go tothe left this time. pull the left hip crease back, stretching that back leg, and then throughcenter and to the right. and inhale to center. exhale. break free, belly comes to the topof the thigh and we pivot on the back foot and we find our vinyasa. smile. move withyour breath. see if you can keep this nice exhale to downward facing dog. take a deepbreath in here, and a long exhale out, let it go. make sure you're not holding in theneck, the shoulders. bend the knees generously,
belly comes to the tops of the thighs we inhalein, look forward on an exhale, float towards the top of your mat. you can spring or youcan go for a slow walk again. up and over we go. great inhale half-way lift. then exhalesoften and bow. soften through the knees spread your fingertips, inhale. take it all the wayup, full body stretch and exhale back down to the heart. awesome my friends, here wego again. inhale, reaching it up, follow your breath. exhale, diving forward. inhale, half-waylift. exhale, bow. inhale, step or hop the feet back to plank. exhale, lower down, chaturangato up dog or all the way down to cobra. inhale. open your heart. exhale. release. curl thetoes under. press it up and back. downward facing dog. inhale in. big exhale out. dropthe left heel. inhale, slide the right leg
up high. exhale. this time we're going tobend the right knee, bring it up and over towards the right elbow. shifting our weightforward, right knee kisses right elbow. keep your gaze forward here. deep breath in. exhale.three-legged dog. now this time, crossing right knee over tokiss the left elbow. gazes forward. hug it up and in. and release three-legged dog. lasttime, back through the center line we squeeze nose to knee. inhale three-legged dog andthen stepping that right foot all the way up and into your lunge once again. open yourheart. stay light on your fingertips. then we'll pivot on that back leg and once againrise up strong, warrior one. i've got some fuzzies on me today. warrior one. beautifulposture here. we really open the heart and
really lengthen the tail bone down. find yourbreath. then inhale. carve a line with your nose, look up. exhale. keep your heart openas you bring your hands to your waist line. now press into your right foot, straightenthat right leg. keep a flat back as long as possible as we inhale in and exhale. beginto bow forward. pull the right hip crease back. maybe you just go this far or this far,but just go as far as the spine speaks to you, keeping a flat back, so if starts toround and collapse, keep it straight. how's your lower belly? draw your navel up,dial the lower rib cage in. take one more breath here and then exhale. we release. roundingthe spine. fingertips come to the mat. if you have a block sometimes it's nice to liftthe floor up to you while we're building space
here. top of the left thigh spirals in. righthip crease pulls back. maybe walk the fingertips a little furtherback, just be present. how's your breath? and then press into the outer edge of yourback foot. bring the hands to the waistline. we loop the shoulders in. inhale, rise uponce again. bend that front knee, we inhale, return warrior one. breath in and out. crickityold floor. so now i'm going to drop the right arm underneaththe left. bring the palms together as i inhale, garudasana arms. inhale. elbows lift up. exhale,fingertips reach out. stay strong in that back leg, my friends. inhale in. and exhaleout. beautiful. unravel the arms. we inhale, rise up, and exhale, release. vinyasa.
move nice and slow. feel free to skip thisif you're needing a little more of a restorative practice today, then you might skip the vinyasaand take and extended child's pose. and together we'll meet back and downward facing dog. dropthe right heal and inhale, lift the left leg up high. bend that left knee and think upand over as you kiss left knee to left elbow now, gazes forward, strong center. inhale,rise back up three-legged dog. exhale, left elbow, excuse me, left knee to right elbow.navel draws up. inhale three-legged dog, last one, you got this, super strong. exhale. noseto knee right through the center. hug it in, hug it in, hug it in. inhale three-leggeddog, and exhale, stepping up into your lunge. good job my friends. pivot on the back foot.whenever you're ready, rise up into your warrior
one, nice and strong. find your breath, becomegrounded here again, finding that upward current of energy in the front body, grounding throughthe back body, strong back leg. breathe, breathe, breathe. inhale, carve a line with the nose, look upand exhale. float the fingertips down to the waistline. straighten through that front leg,keep the crown of the head extending up, and exhale. we fold forward, nice flat back. elbowsdrawing back. shoulders blades together. maintain this flat backed position. explore here. noticeif the shoulders are dipping one way and then the another. pay attention to the details.use this practice of listening to expand awareness and of course, yes, build some strength.
then gently we'll release. bring in the fingertipsto the earth or hands to a block. breathe deep here. top of the right thigh is spiralingin and out towards the back edge of the mat. we pull the left hip crease back and maybewe relax the weight of the head down. now we'll draw the hands to the waistlineand slowly rise up. bend that front knee and return to your warrior one. find your breath.press into that back heel. and this time we'll draw the left arm underneath the right, palmscome together or not. and we inhale, lift the elbows up tall and exhale. send the fingertipsout. find your breath. inhale in. don't forget about the lower belly. exhale. one more breath.then we gently unravel. pivot on the back foot. come back down, and vinyasa.
downward facing dog. take a second here torelease. hit the refresh button. bend your knees, and slowly we inhale, look up. exhale,step, float or hop towards the front edge of your mat. inhale half-way lift, nice longbeautiful neck. and exhale, soften and bow. all the way back up, here we go, inhale, spreadthe fingertips. reach it up nice and tall, and exhale back down to your heart. observeyour breath. notice how you feel. and one last round, here we go. soft knees.inhale, spread the fingertips. reach it up. exhale. diving forward. enjoy this move. inhalehalf way lift. exhale, bow. step, or hop the feet back to plank and slowly we lower down.after your vinyasa, send the hip bones, the hips back, downward facing dog. drop the leftheal, inhale, slide the right leg high. bend
the right knee to right elbow, and we repeat.kiss. inhale, three-legged dog. exhale, right knee to left elbow, look forward. inhale.three-legged dog. exhale straight to center. inhale, three-legged dog. exhale all the wayup and into your lunge, pivot on the back foot. this time we're going to spiral allthe way up and open into our warrior two. find nice strong legs here. radiate energyout through the fingertips. deep breath in as we reach forward, up and back. peacefulwarrior. and now inhale, extend through the right fingertips.exhale, all the way to my extended side angle. so, right elbow's going to soften on the topof that right thigh, and i'll draw my left fingertips down to come up, so really pluggingin that shoulder as they open up here. lean
back, bottom rib cage shining up towards sky.press into the outer edge of that back foot. if you want you can use your block here toslowly grow this pose, bringing it to the ground here so we can open up. maybe you'realready bringing your fingertips down. take a deep breath in wherever you are. spiralyour heart up towards the sky. and then on an exhale we're just going to gently pivotback down to our lunge. plant the palms and take your vinyasa. and downward facing dog.inhale, full breath into the nostrils, and exhale completely through the mouth. dropthe right heel, inhale, slide the left leg high. exhale, bending left knee to kiss leftelbow, look forward. inhale, three-legged dog, nice and swift. exhale, over to the rightelbow. kiss. last one. you got this. inhale,
three-legged dog and exhale, nose to knee.inhale, lift it up, and exhale into your lunge. awesome. pivot on the back foot. send thosefingertips forward, up and back, and here we rise up. virabhadrasana two. lean backinto it. strong legs, strong foundation. inhale, reach the left fingertips now forward, upand back. take up space here as you find this peaceful warrior. stretch it out. relax yourshoulders, sink into that front knee, and then on an exhale, slowly move all the wayup and through into our extended side angle. so softening onto this elbow, but not collapsing,so keeping that space nice and beautiful. drop the right fingertips down. sink downlow, drop your hips and inhale. we open extended side angle. so there are lots of variationshere, we can bring the fingertips to the earth,
come here or here. we can also use that sweetlittle block at any level to help us, here, or here, or here. you might begin to openup your gaze towards to heavens. open your heart, take a breath in, tuck your pelvisin. and on an exhale begin to release, dialing it back down towards the earth, and we takea vinyasa. plant your palms. shift your weight forward. here we flow. from downward facing dog, i'm going to slowlylower the knees and i'm going to prepare for a side-arm balance before i flip my burgerand take a rest. so, this is going to be a little different for everyone. a little side-armbalance play time. so, i'm going to go into side-plank and then eventually into a deeperside-body stretch. you can do that with me,
if you know that you want to work on maybea side-arm balance here, or a crow or something like that. anything that changes your perspective.i think it would be nice stretching through the side-body. so for those who want to trymoving along with me, i'm going to bring the right palm into center line, and then i'mgoing to come into a plank. then i'm going to come on to the outer edge of my right foot,keep my hips lifted as i stack my ankles and inhale. open up through my left wing. nowi'm keeping a nice extension through the crown of the head, i come into side plank here.i can always bend that top leg for a little more support. everyone, lift your hips, openyour heart. stay here or work here. or, drop the fingertips, just like we did in extendedside-angle, and find a nice length from the
outer edge of the left foot, all the way upthrough those left fingertips. if your'e feeling frisky, you might lift the leg, you mighteven come into a tree pose or any variation here. or save that for another day. deep breathin. one more breath here my friends. and then on exhale, collapse, or fall. release. downwardfacing dog. nice work my friends. deep breath in. long breath out. slowly lower to the knees.and we'll take it to the other side. left palm comes the center and then i comeinto my plank. turning onto the outer edge of my left foot this time, i grow tall reachingthe right fingertips up, lifting my hips. full body experience here, full body strengthener.remember your neck is an extension of the spine. stay here or drop the right fingertipsdown to come up and i really find this beautiful
line in the right side of the body. liftingthe heart, lifting the hips. again you can take a little variation here. and then i slowlyrelease. send it back, downward facing dog. final breath here. inhale fully. and exhalefully. sweet. lower the knees bring them together. take a moment here in child's pose, sendingthe fingertips back. rest your for head down. let it go. relax your shoulders. and thenwe'll slowly tuck the chin into the chest and transition to flat back. when you arrive,take your palms into your knees and we're going to open the knees wide. take a secondto just kind of teeter totter here. relaxing the shoulders and the elbows down. relaxingthrough the ankles and the feet and you might even close your eyes. just kind of lettinggravity doing the work here and feeling the
wonderful support of the earth underneathyour spine. and slide your hands all the way in to grab the arches of your feet. and we'llkeep the tail bone lengthening down as you draw the heels, the soles of the feet up towardsthe sky, happy baby. can find a little movement here or you canjust relish in the stillness. working actively from the inside out. then gently releasing.soles of the feet come to the mat. i slide them all the way down and i reach my fingertipsup and overhead. walk the heels towards the bottom left edge of your corner and then shimmyyour head and shoulders towards the top left edge of your corner. take the right hand,grab the right wrist and think up and over as you breathe into the right side body. fora deeper stretch, lift the right foot. cross
the right ankle over the left, so you're creatinga little crescent moon here. supported and here you can really dig deep into the powerof the breath. notice how each inhale stretches the skin of the body. creates space, invitesin more ease. it's that good, good energy. good juju. i believe it. gently release back to center. go ahead andcenter yourself first. and then, mindfully, we'll walk the heels towards the bottom rightcorner. head and shoulders, trying not to sing the song. head and shoulders shimmy uptowards the top right corner. and i grab my left wrist this time. this might be enough.if you want a little more, if it felt awesome last time, you might lift that left leg up,cross that left ankle over the right. breathe
here. sacrum's nice and steady on the earth.should feel no tension or pressure in the pelvic area or lower back. so if you are,come out of it a little bit. and then find your breath. and then gently we'll release. center ourselvesback on the mat. take a second to press the palms into the earth and hug the knees uptowards the chest. nice and easy, twisting knees to the left and then to the right. sojust keeping it nice and soft here today. more of a massage than a holding effect. justkind of twisting it out before we relax. of course, if there's anything else you wantto add to your practice, now's the time to ask yourself "what else could i use today?"using these practices to inspire you. encourage
you to improvise and really grow that homepractice. so maybe you're heading into something right now or maybe you're like me and you'resliding your toes down to prepare for savasana. breathe deep, where ever you are. get settledin. thank you for sharing your time and your practice with me today. take care. namaste.
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