Judul : how to clean your yoga mat
link : how to clean your yoga mat
how to clean your yoga mat
- what's up, party people? welcome to yoga with adriene. i'm adriene and today we have an awesome quick little yoga ditty foryou to rinse off the day. so, this is perfect after a long day,
how to clean your yoga mat, this is perfect post-work, or just if you've beencarrying around some bad juju or some moodiness and you can'tquite put your finger on it. this is gonna be a great practice
to help you shift intofinding what feels good. so, hop into somethingcomfy and let's get started. (upbeat music) all right, my friends, let's begin standing at the top of the mat, feet hip-width apart. take a second to look downat your feet, your toesies, and just lift the toes and really press into all four corners of the foot.
so, ball joint of the big toe mound, ball joint of the pinky toe mound, and then the back twocorners of the heels. then keep the toes lifting here so we're starting to wake up the feet, warm up from the ground up. keep the toes lifted for one more breath. and then, exhale and try torelease one toe at a time, starting with the pinky toe.
woah. and then draw energy up from the arches and stand up nice and tall,mountain pose. thanks so much for choosing this video, for sharing your timeand your energy with me, let's have some fun. drawing the palms together,anjali mudra at the heart. take a second to relax your shoulders and just come into the present moment.
i know it's easier said than done, some days harder than others,but just take a moment to notice where you're atand come into the present. (inhales) use the powerful toolof the breath (exhales) to help you do just that, taking some nice, slow,even breaths in and out, (inhales) in and out. (exhales) namaste.
all right, let's find soft knees. continue to deepen the breath,now adding a little movement, we'll inhale, reach for the sky.(inhales) and exhale, bend your knees asyou take it all the way down, forward fold. (exhales) now, take a couple momentshere to work it out. bend the knees, grab the elbows, rock gently side to side,find what feels good. maybe you take a momentto close your eyes,
maybe bringing the bellyto the tops of the thighs. and then, again, nice long,even breaths. (exhales) let any weight that you'vebeen carrying around, any weight on yourshoulders or on your back just gently spill off, any stress or monkey mindyou've been hassling with, just allow it to open up and fall out, melt down, down, down,so that when we roll up, we're a little bit lighter.
(deep breath) and then release the arms and, on an inhale, lift up halfway, tug the shoulders back awayfrom the ears, create length, and then exhale, forward fold again. root to rise, connect to your feet, just like we started an inhale, we'll slowly reach for the sky, spreading the fingertips,
tapping into a littleinner smile here maybe, and then exhale, hands to heart. (exhales) great soft knees. this time, reach the fingertipsbehind and interlace. knuckles draw down and away and we open up through the chest. now, just take a coupleawesome breaths here. find length in the tailboneto support the lower back as you lift your heart.
and you can take any movementhere that feels awesome, maybe rocking gently side to side, checking in with the head and the neck, soft and easy, nice even breathing. then release your grip,inhale all the way up, big full-body stretch, and exhale, raining it down. inhale, halfway lift, findlength, move with your breath. create a lot of space betweenthe ears and the shoulders, and then exhale, slide it down.
inhale, reach for the sky, big breath, maybe lift your toes this time, draw energy up from the arches.(inhales) and exhale, hands to heart.(exhales) swim the fingertips around,interlace, opposite thumb on top this time, so the weird one, theone you didn't do before. knuckles draw down and away. and this time, we're gonna move
in a little flow in the feet. so, really connecting to your center, draw the navel in and up,lengthen the tailbone down, open the chest, inhale,rise up onto the toes, maybe hold on to a focalpoint or a gaze above you, and then exhale to the heels. inhale, rising up, pressinto all of your toes, draw energy up from thearches, tone the quads, and then exhale. (exhales)
inhale, lift your heart.(inhales) and exhale, release everything.(exhales) awesome, inhale, reachfor the sky. (inhales) and exhale, forward fold.(exhales) beautiful, inhale, halfway lift, find length in the neck.(inhales) and exhale, fold. awesome. we'll bring the feet together here,
fingertips come to the mat, we're just gonna slide theright toes all the way back or step the right toes all the way back. then lower your right knee,front knee over front ankle. and when you're ready, inhale. send the fingertips allthe way up towards the sky and go ahead and comeoutta the hip a little bit so that you can really find head over heart, heartover pelvis alignment.
you can untuck that back foot or keep the toes curled under for now, whatever feels more stable as you squeeze the innerthighs together. (exhales) if you need a littlepadding on your right knee, you can double up on your mat, like so or you can also sometimeswalk the knee back just a little bit. big breaths here.
we're really squeezing into the mid-line, starting to stir up alittle bit of energy, maybe create a little bit of heat. take one more deep breath in here, big beach ball up and overhead, lift your heart. and then exhale, left hand comes down to the top of the leftthigh and we use that to just gently tug thatleft thighbone back, pulling that left hip crease back.
then inhale, lengthen. exhale, slowly tilting to the left, reaching right fingertips to the left. notice if any tension's comingup into the shoulders here. keep it easy. maybe even think aboutupward-facing dog or cobra here inhale in. (inhales) and then exhale, releasing back to center. inhale, both arms all theway up towards the sky,
and then exhale, we rain it down. plant the palms, we'regonna lift the back knee. inhale, look forward, then exhale. we're actually gonna switchin a little hop, like so. switch. and we'll do it two more times. inhale, switch. and then lower the backknee down. (laughs) just something to stir the energy up.
you can actually get in areally good groove there. that's kind of fun and,of course, strengthening. all right, here we go. lowering the back knee, reaching the fingertips up and overhead. so, you have your right leg forward and your left leg back now. notice, you're justdumping in the hips here. see if you can lift up, start to engage
the muscles of the abdominal wall, lifting up from the pelvicfloor, finding that zipper, that containment in the front body, and then grounding through the back body, squeezing your thighs. we're finding that connection all the way up through that center line. and when you're ready, big breath in, big beach ball up and overhead. (inhales)
big breath out as webring the right hand now to the top of the right thigh. we use that as a reminder todraw that right thighbone in, pull the right hip crease back. and when you're ready, find a big breath to really fill with air,find expansion. (inhales) and then exhale, gentle tilt to the right. lots of awareness inthe shoulders. (exhales) staying connected in thoseupper abs, those lower ribs.
and one more breath here, you got it. think upward-facing dog, inhale.(inhales) and then exhale back to center. big breath to sweep both armsup and overhead. (inhales) and then exhale to bring it down. great. switching the legs. here we go, switch. (exhales) switch. (exhales)
and then stepping rightfoot back, plank pose. and then downward-facing dog. so, you can take a littlevinyasa here if you want, or you're probably tired if you got just got off work and stuff, so you're just gonna takeit straight to downward dog. then take a big cleansing breath in through the nose. (inhales) and out through the mouth.(exhales)
again, inhaling throughthe nose. (inhales) and empty it out. (exhales) fabulous. inhale, look forward, bend the knees, step or hop to the top. inhale lifts you up halfway,big breath. (inhales) exhale, forward fold. (exhales) inhale, root to rise,spread the fingertips, stretch and smile.
beautiful. step the feet wide, as wide as your yoga mat. turn the two big toes in anddraw energy up from the arches. (inhales) inhale, open the chest. and exhale, bending at the hips here, soft bend in the knees. so, keep that micro-bend in the knees, we come all the way down. right hand is gonna reach over
towards either left side ofthe mat, fingertips on the mat, or maybe we can take it all the way to the outer edge of theleft leg here, the left shin, and we come into a twist,looping the shoulders, finding that stability as weplug that shoulder in and down so we're not justcollapsing with gravity here but finding that awareness. and then, left hand can cometo the small of the back or even up to the sky. (inhales)
breathing deep. (exhales) inhale. use an exhale to come back to center, maybe halfway lift, big breath in. and then, make your way tothe other side nice and slow, left hand coming to theouter edge of the right shin or left fingertips to the mat. strong foundation here,go over your checklist, breathe deep, big twist here.(inhales)
big beautiful revitalizing twist. you gotta bring the breath. inhale. (inhales) and exhale to release. (exhales) inhale, lift up halfway.(inhales) and then exhale, release. hands come to the waistline,soft bend in the knees, or maybe generous bend in theknees, loop the shoulders, draw the elbows back towardseach other as you rise up.
feel the blood flowopposite direction, amazing. take a deep breath in. (inhales) and then exhale out through the mouth, maybe with a little sound.(exhales) yes sir, yes ma'am. all right, heel-toe,heel-toe the feet together, or you can hop the feet together. have some fun waking up the feet. and then hands to heart center.
great work. and exhale, relax theshoulders down. (exhales) observe your breath. great, inhale, reach for the sky, clap the palms together, jai namaste, and forward fold all the way down. we're coming to a seat, so nice and easy, just bring the fingertips tothe mat and send the hips back. now, we're gonna comeall the way to flat back.
and when you get there, go ahead and center yourself on the mat. hug the right knee into the chest and send the left leghigh up towards the sky. so, if you were on your feet today, point and flex the left foot, allow the blood flow opposite direction, should feel really awesome. scoop the tailbone up, lowerback supported by your mat.
shoulders heavy and relaxed. and then exhale. slowly lower the left leg down. let it hover just above the earth, connecting to the lower belly, those muscles, connecting,toning, trimming. if you need a little more,you can lift the head, draw the nose towards the knee. (exhales) (inhales) and then releaseeverything. (exhales)
exhale. twist right knee to the left side. we open up through the right arm. take a deep breath in here. you can take a variationhere that feels good, maybe a little behind. we're extending the top leg. be super mindful, don't push it, use your breath. (inhales) and then we'll comeback to center. (exhales)
and switch, the left knee comes in, we scoop the tailbone up,right foot towards the sky, let the blood flow opposite direction, maybe rotate that ankle. chances are, your feet havebeen crammed in shoes all day, so just enjoy this love, self-love. when you're ready, inhale. lift the tailbone, lowerback flush with the mat,
and then exhale. slowly lower the right leg down as you squeeze left kneein towards the chest. (exhales) again, scoop the tailbone up so you connect to the lower belly, toning those muscles there. if you need a little more,you can lift knee to nose. (inhales) and then takeone more deep breath in wherever you are, my friend.
and then exhale, releaseeverything. (exhales) and find your twist, inhale.(inhales) exhale, left knee overtowards the right. (exhales) take a second to close your eyes. find a variation that feels good today. just take a little moment to blanket yourself in alittle love, a lotta love. and appreciate your body, appreciate this time for yourself.
so good. so, so, so good. so, it doesn't always feel amazingly good, but the process of tending to ourselves and just kind of rinsing,washing, moving things around is definitely good for you. take a deep breath in, comeback to center. (inhales) and then we'll bring thesoles of the feet to the mat and actually interlace thefingertips behind the head,
extend thumbs, give yourselfa little neck massage here. and then, yogi's choice. you can bring the feetas wide as the yoga mat, knees fall in together, kind of softening through the pelvis, should feel really good in the lower back. or if you'd like to go for the hip opener, you can bring the solesof the feet together, as a fly lands on my head, andthen open the knees out wide.
so, again, we're bringingthe knees in, feet wide, or the knees out, feet together. and we start to relax. massaging the head, the base of the head andneck with the thumbs, and just appreciatingour body and our breath and letting go of that whichis no longer serving us. let it be washed away. when you're satisfied,
we'll release the armsgently to the sides, release the legs gently out long, coming into savasana. and we're gonna end with a really nice series of cleansing breaths, so don't be shy. this is a yoga rinse. so, feel free to add a little sound and freak out the other peoplein your house or apartment, (laughs) or workspace ifyou're doing this at work,
which, if you are, you rock. hope you don't get in trouble by your boss and blame it on me, or do blame it on me. okay, here we go. deep breath in, my friends,fill with air. (inhales) big cleansing breathout through the mouth. empty it out. (exhales) four more, inhale. (inhales) rinse it away. (exhales)
exhale, sigh it out. (exhales) let it go. (exhales) and one more time, big breath in. (inhales) and release. (exhales) close your eyes, take a moment to rest, restore, recalibrate. rinse it all off so thatyou can be fresh and happy and in alignment with yourbest and most beautiful self. thanks again for sharing your time
and your practice with me. leave questions, comments,dialogue down below. i'll see you next time. namaste.
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