Judul : hot yoga before and after
link : hot yoga before and after
hot yoga before and after
- hey everyone, and welcometo yoga with adriene. i'm adriene and we're inthe beautiful park today, and we have a video calledyoga stretch for you. this practice is awesomeif you're just feeling a little bit lazy or heavyand you want to get moving,
hot yoga before and after, but you don't know what to do and you don't want tocommit to something big. i got your back. let me guide you throughsome yummy stretches.
you can use this video in conjunction with our yoga tone video, and work with them togetherto create balance on your mat so that you can have balanceoff your mat as well. alright, hop into somethingcomfy, and let's get started. (bouncy, lively strumming and drumming) alright, welcome my friends. let's begin in a nice, comfortable seat. go ahead and cross at the ankles.
sit up nice and tall. give yourself permission here to put the day thus far aside. anything on the agendaahead, put that away, and we have a little bit oftime to find what feels good. so give it your all. focus on your breath. big inhale as you sit up nice and tall. big exhale as you relaxthe shoulders down.
hmmm, sometimes that's all it takes. big inhale in. big exhale, relax your shoulders. big inhale. and exhale, tag a littleweight in your elbows. find length. close your eyes here fora breath cycle or two. and just notice how you feel today. so if you're really sore, i got your back.
we're gonna move nice and slow. this should be a really yummy practice. leave ya feelin' awesome, and ready for whatever's next, but for now, stay present, and we'll do that by breathing deep. see if you can even out your breaths. make the inhalation and theexhalation the same length. then we'll start our movementwith some big circles
with the nose, so keepit nice and slow here as you begin to draw bigcircles with the nose one way and then the other. stretching up through the neck. and then just noticeif taking on this task has caused the spine to round. see if you can maintain this length up through the spinesitting up nice and tall. then again, we have a littlebit of time to play here,
to find what feels good, so make the most of it. drop the baggage. stay present. so, present with the sensation. stretching. and then when you feel satisfied, bring your head back to center, and we'll draw the palmstogether at the heart.
go ahead and interlacethe fingertips here. breathe. squeeze, squeeze, squeezethe hands together. and then slowly, pressingthe palms forward, up, and back, big stretch here. ground down throughthe tops of the thighs, lift up through the front body. think long, puppy bellyhere through the front body, and then really ground downthrough the shoulder blades,
so create space. press up through the palmsor through the thumbs. take one more breath here, and then exhale, release. beautiful. alright, we're gonnasend the right leg out while keeping the left leg in, so left heel's gonna come into the center, janushirasana, head to knee pose.
so find your foundation here. flex the right toes up towards the sky, and then reach up as if youwere climbing up on a rope, so you're really reaching, reaching, as tall as you can go, creating that length that wejust had in the front body. reach up and then maintain that length. think up and over as you takeyour nose toward your knee. now you could just rest here.
and then we'll just in timework to create space and length to come into the full expression. maybe, maybe not. we have lots of different options here. focus on the sensation, the stretch. enjoy it. don't worry about the shape. active foot here, breathe deep. tuck the chin to the chest.
slowly roll it up. i'm laughing 'cause ikind of snorted a little. and we'll switch to the other side. right heel in. left leg out. nice and slow and steady. active foot, again climb upyour imaginary rope here. breathe in, and then exhale, take it up and over, head to knee pose,
janushirasan, so we're working on length. stretching the legs, the hips, rounding forward throughthe spine if it feels right. (deep breathing) great, and then tuckthe chin into the chest. and we'll take the right foot down. bring the left foot up to meet it. and then, i'm just gonnacenter myself on the mat. and then go ahead and swimthe fingertips around.
fingertips pointing towards your hips. i'm gonna slowly draw my heels in. we loop the shoulders. press into all ten knuckles firmly. here we go, lengthening, lifting up. sending the knees forward. we're gonna come into alittle crab shape here. opening up through the chest. a little tabletop here as you lengthen,
sitting bones towardsthe backs of the knees. inhale in, find length. and then exhale, slowly release. gorgeous. great, from here, i'mgonna cross the ankles, and come forward onto all fours. if you want to take a littlethriller arm in between to counter in the wrists, in the forearms, this is kind of nice.
otherwise, straight through you go. we'll come to tabletop position. take a couple cat-cows here, listening to the sound of your breath. as you inhale, drop the belly. stretch the front body. great after core workout. exhale, rounding through, chin to chest. stretching the back body.
a little love for the spine, do one more. great, then we'll press into the top of the back foot firmly,curl the right toes under, and slide 'em back fora big calf stretch here. rock front to back. careful you're not lockingout through the elbows so a little buoyancy here is good. breathing deep. great.
then we'll lift the rightleg up whenever you're ready. stay connected to your back foot. inhale in. exhale, nose to knee, rounding through, and then step your right foot up, nice low lunge. big stretch here. work it out. breathe deep, especially if you're sore.
finding length, but alsobuilding strength to support. (squawking, quacking) inhale, lift the chest. open your heart. exhale, i'm gonna use myfingertips to brace here. i'm gonna spin the lefttoes over towards the right side of the mat. i'm heading into a gate variation. big, big stretch here.
really nice opening. use your fingertips to walk it all the way towards the back edge of your mat. plant the left palm, and then press away from your yoga mat, and as you kind of, maybe take this bow andarrow effect we do sometimes, and open right fingertips towards the sky. front leg is straight. can either have the footdown or the toes lifted.
now again, breathe into the front body. activate through the back body. cultivate strength. notice if the neck is hanging down low. take one more conscious breath here. maybe take the arm all the way back. to come out of the posture, anchor navel to spine, use your fingertips to walk it back.
nice stretch here in thetransition too, really nice. we come back to our nice, low lunge. inhale, sweep the arms up and overhead. exhale, press into the top of that thigh. lift up just a hair. great, and you're gonnakeep your right hand on the thigh, and justtake the left fingertips out to the left and drawa big rainbow up and over. big stretch.
should feel awesome. inhale in, lift the chin. if you're lookin' for more fire today. you started this videoand you didn't realize there's not enough fire,you can lift that back knee. otherwise, keep it nice and low. inhale. and exhale. to come out of this posture, same thing,
draw the navel in, uddiyana bandha. find that lock. and then we'll take itall the way back down. beautiful, just plant the palms. come back to all fours. we'll do the same littledance on the other side. curl the left toes under, slide 'em back. stretching through the calf. find a little sawing effect front to back.
keeping awareness in the shoulders here so we're not collapsed. stretch it out. keep breathing. life is good, explore your body. here we go, lift the left leg up. press away from your yoga mat. and then here we go, nose to knee, rounding through.
step it up whenever you're ready. find front knee over front ankle, and we just stretch here. maybe you walk the rightknee back a little. so we're tryin' to comeout of our turtle shell a little bit here. this is really great if you work at a desk or you spend a lot oftime with the shoulders or the arms rounding forward.
open it up. and then here we go, inhale. everyone open the chest,wide in the collar bone. and exhale, taking the right toes towards the left side of the mat, and using your fingertipsto guide you once again all the way towards theback edge of your mat. enjoy the transition here. great stretch in the transitions.
nice and slow, righthand comes to the earth, and we find our gatevariation on the other side. maybe a little bow and arrow action here as you peel up and open towards the sky. lots of integrity throughthe crown, the neck, hugging the lower ribs in. take one more breath here. maybe you reach the left fingertips all the way up towardsthe back edge of your mat.
and then draw the navel in. hug the lower ribs in. soften through that front knee. use your palms or your fingertips to walk it all the way back. great, find your foundation. once again, deep stretch, interlace the fingertips, pressing up, finding length.
scissor the legs a little bit, so find that lift throughyour pelvic floor. and then this time, keepingthe left hand on the thigh and taking the right fingertips,really take up space here. so stretching throughthe peck if it's sore. right, to each his own, really drawing big rainbow up and over. not dumping into this hip, but keeping the hips together.
in time, you can workto take the fingertips down to a block or to the earth. big inhale in here. exhale lifts you back up. big inhale in, and thenexhale to release back down. plant the palms, come back to all fours. awesome, bring the knees nowas wide as your yoga mat. big toes to touch. inhale, reach the rightfingertips forward.
exhale, thread the needle. right fingertips go in and underneath the bridge of the left arm. we breathe deep here. a little rinse for the upper back body. use the left hand. press the left elbow up towards the sky or all the way up towardsthe front edge of your mat. find what feels good here.
draw the navel up and in. then gently, releasing back to center. taking this same littletwist on the other side, finding that length. and then threading the needle. left fingertips underneaththe bridge of the right arm. come to rest on the leftear and make the most of it. right elbow up towards the sky, or right fingertipsreaching all the way towards
the front of your mat. breathe deep. then slowly melting back to center. we'll come back to all fours, nist-- wrists underneath the knees, got excited. toes in line with the ankles. go ahead and turn the left fingertips in towards the knee. just one arm at a timehere, breathing deep.
then release. and right fingertips turnaround and in, don't collapse. breathe, maybe send yourgaze a little bit forward to help you with the no collapse. great, and then release. walk the palms in front. curl the toes under. only one downward dog here. inhale, and then exhale,
send the hips up and back. hmmmm. so i was gonna say you canactually repeat this video after it's done if you want more. it might be nice to do the whole thing twice in a row if you're craving more, or let it inspire you to do more. maybe you put on yourfavorite song after this, and spend a couple more minutes
tending to whatever is sore on your mat. great and then slowlylower the knees back down. and we're gonna end with aone-legged king pigeon today. so we'll slide the right toes out just like we did before. and this time, reeling it in. sending the left toes back. walking the right foot out. we have a foundations of yoga video
for this if you like. and then just decidingwhat feels best today, staying up tall, ortaking it down to a fold. and we're gonna be herefor a couple breaths, so find what feels good. our practice is almost over. the ritual that we sharetogether is almost done so stay in the moment if you can. so good for the body.
excellent for the mind. and a real treat for the heart when you can just give yourself this time. stay here. if you'd like an added quad stretch, we'll gently lift up onto the palms. right palm comes to the mat. again, feel free to stay there. and we'll take a look back,
maybe bend that left knee. nice quad stretch here,so to each his own. if you're in the quad stretch, take one more breath in and out. gently release. if you're in a sleeping pigeon, slowly wake it up, make it back. and we'll come back to all fours. before you move to the other side
just take a second tomaybe draw a big circle with the right knee one way, and then the other. yeah, that's what's up! send the left toes back. and same thing on the other side. got some crazy hair today. so stay present in the sensations, what's going on on this side,
how is it different from the other side? i know it seems so obvious, but we can never bereminded too much in yoga asana practice toremember to pay attention to how does it feel? ♫ how does it feel ♫ that's a song we can sing. that's a cool song. stay in your sweet, sleeping pigeon.
or if you want the quadstretch on the other side, go ahead and lift it up. press firmly into the left palm. don't collapse here, so find length. lots of integrity always. because you're worth it. take a deep breath in. use your exhale to release with control. go ahead and press it up.
and then we'll all come back to all fours. take a moment to drawcircles with the left knee one way, and then the other. then walk the knees up to center. take the feet to one side, and we're gonna come all the way down to flat back. extend the left leg out long. bring the right knee in.
squeeze right knee upand in towards your heart or your chest. exhale, take right knee over to the left. supine twist. extend out through the right arm. try to draw your right shoulderblade down to the earth. big breath in. big exhale out. relax your face.
relax your body. and then slowly meltingit back, take your time. same thing on the other side. big exhale, guiding it over towards the right side of your mat. opening up through the left fingertips. this time try to draw your left shoulder to your yoga mat. exhale, come back to center.
draw the feet together and the knees as wide as your yoga mat. cobbler's pose, reclined. reclined cobbler's poseor supta baddha konasana. so great if you just havea little bit of time, or maybe before you wake up for your day, or as you're headed to bed. it's just a nice, restorative posture. bring the hands to the belly.
take a couple full deep breaths, appreciating yourself,appreciating your body. and giving yourself a couple last, sweet, private moments of you time. even if there are distractions around you, just tap into that inner smile, and know that you've done something awesome for yourself, stretching it out. finding length, creating space.
understanding the importanceof tending to the mind and the body as one. yoga is awesome and you rock. that's how we're gonna end today. draw maybe your left hand to your heart. right hand can stay on the belly. the light in me honors thelight rock star in you. i'll see you next time. free yoga videos every wednesday.
take good care. namaste. (lively strumming and drumming music)
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