Judul : is hot yoga bad for you
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is hot yoga bad for you
hey guys, welcome to 30 days of yoga withadriene. i'm adriene and i'm super excited, it's day 17. i can't believe it. we're doingso good. all right, let's get on the mat and get started. today we're going to begin on our backs. so,keep the soles of the feet on the earth, knees up towards the sky. come into a nice comfyposition and we're going to move into a little
is hot yoga bad for you, bridge pose flow to warm up our bodies anddrop into our breath. so, whenever you're ready, begin to notice your breath. you mightwindshield wiper the legs a little from side to side just to start to connect and drawyour attention inward. maybe a deep breath of gratitude for taking this time for you.
we'll walk the knees up towards the hip points,or the sit bones rather, and bring the fingertips down just to kind of gauge this length here,heels kissing the fingers. spread your palms wide on the mat, make sure your toes are pointingforward, and on a deep breath in, we're going to peel up the tail and slowly lift the hippoints up into a bridge pose, massaging the spine. i'm going to let my palms open up asi spill onto the upper back body and find a deep breath in here. on an exhale, i slowlylower down through the spine and i'm going to turn my palms face down once again. andi find a gentle rock of the pelvis in between and then inhale, press into the feet.start by lifting up through the tail bone, and one vertebra at a time i open up and asi hit my shoulder blades with the scapula,
i'm going to open up through the palms. yes!that feels awesome. keep pressing up. now i'm going to just flow in my own time, massagingthe spine. if any of the muscles of the back of your body are sore, this is going to beawesome. moving with the breath. and on an exhale, release. this time i'm going to inhaleand reach my arms up and overhead. same thing, i pull up through the tail bone, your naveldraws down and then i press into my feet to lift up tall. i'm going to slowly lower myfinger tips into the ground as i lift up through my full potential and then exhale, reachingthe arms up and lower the buttocks down. and we flow with the breath. inhale floating thefingertips down, lifting the hips up. and exhale one more time. reach your fingertips,floating the buttocks down. deep breath in,
deep breath out. palms back down to your sides. now we're really going to get into massagingthe spine and using the arms. so, this can be a little hard to describe, especially viavideo, but i'll give it my best shot. we inhale. press in all four corners of the feet andbegin to scoop the tail bone up. so, from there i begin to lift up, really rocking onthe pelvis, and i'm also going to reach up through my hands this time, so i'm synchronizingthe lift off. inhale, reaching up, reaching up, reaching up. and then on the exhale, fingertipsare going to come together towards the mid-line and i'm going to slowly lower down. i'm goingto use the reaching of my arms forward to really massage the spine. slowly loweringdown.
so, this will look a little bit differentfor everyone. sometimes you can even get into some tight places with your fingertips, andthen i release and i kind of hit the refresh button in between and try again. inhaling,reaching arms up overhead, scooping the tailbone up. i reach up, lift up through the hip pointsand then exhale same thing here. bring the fingertips together right here is a nice spotfor me to work into the spine massage, the back body. awesome. and then i release, takea breath in between and one more time, in your own time, just playing here. and then i will meet you in this point ofrelease. awesome. shake it off by hugging the knees into the chest and rocking a littlefrom side to side. crawl the shoulder blades
down the back body and then take a secondhere to just rotate the ankles one way and then the other. great. hug the right kneein towards the chest, send the left leg out super long. press, press, press into the topof that left thigh bone and then we'll take a deep breath here as you squeeze up and inand then exhale. guide the right knee over towards the left, opening up into a twisthere. this time, inhale, reach the arms up and overhead. exhale, flow the right fingertipsdown. again just like that, inhale, reach the arm up overhead. exhale down and one moretime, full breath. we exhale, fingertips draw down, we release back to center and we switch. hugging the left knee in, send the right legout long, so really pressing some energy through
that right heel. deep breath in. on an exhale,guide the left knee over towards the right, and the same thing, i'm going to inhale, reachmy left fingertips up overhead and exhale. flow them down. inhale, reach up over, andexhale down. last one. inhale, deep breath, reach up, and exhale lower and release backto center. awesome. cross the ankles, grab the outer edges ofthe feet and we're going to go for a little rock and roll back and forth, back and forth,massaging the spine. when you feel satisfied, go ahead and rock all the way up and we'regoing to come to all fours. so, i have a little blanket here, you can pad the knees with atowel or a blanket as we come to all fours. take a couple of moments here and cat cow,looping the shoulders, stretching the belly.
inhale, heart radiates forward, and exhale,curling the tailbone under, chin to chest. press into the earth, moving with your breath.we'll bring it back to center. walk the palms out just slightly. curl the toes under andsend it up and back downward facing dog. take a couple of breaths here, warming up the body,noticing how this pose evolves with regular practice and how our awareness expands eachday, each breath. take one more deep breath in here, maybe find stillness. bend the kneesand slowly lower back down to our tabletop position. awesome. take a second here to makesure you're not crashing into the wrists my friend, so really press up and out of theearth. wrists underneath the shoulders, knees directly underneath the hip points. inhale,extend the right toes out. allow the left
fingertips to reach out. and we plug in here,lowering that right hip and plugging in the left shoulder. deep breath in. on an exhale,nose to knee. everything in. inhale, expand. exhale, soften and squeeze it in. so, inhale,expand, soften through the skin of the face. careful not to clench in any unnecessary placeswhile you squeeze the navel up and in. yes. and inhale, one more time. and exhale, noseto knee. great. release. bring the two big toes together. send theknees nice and wide. inhale, reach the right fingertips out. bring them in and underneaththe bridge of the left arm as we come onto the right ear. draw the navel up and we mightbring the left hand to the sacrum here as we breathe. close the eyes here. stay connectedthrough your fingertips and toes. we'll slowly
unravel and come back to our tabletop, walkingthe knees underneath the hip points. this time i'm going to send the left toesout, strong, and right fingertips reach forward to join. take a second to plug that shoulderand level that hip, and engage all your muscles. deep breath in and then exhale nose to knee,rounding inward. inhale. expand. spread the fingertips and toes, grow tall. and exhale,nose to knee. inhale, expand, engage. and exhale, checking in with your core. squeezeit up. let's do one more. inhale, expand, radiate energy through the fingertips andtoes, and exhale to center. great. we'll gently release, bring the twobig toes together. send the left fingertips forward and then we'll bring it in and underneaththe bridge of the right arm this time, coming
into a twist, and maybe bringing the rightpalm to the sacrum here and we breathe. close your eyes. find what feels good. use yourbreath. nice. then we'll gently unravel back to center,walk the knees underneath the hip points, walk the palms out, scroll the toes under,and send it up, down dog. breathe deep. awesome. slowly bending the knees, lowering back downto our tabletop position. this time i'm going to keep the right knee bent as i lift theright toes up. so again, careful not to crash into your wrists. fists are also good optionshere. i'm going to lift the right knee up. so, right toes are going up towards the sky.i press away from the earth, so i'm not collapsing in my shoulders here. breathing deep here,breathing deep.
no inhale, extend the left fingertips forward.exhale. i'm going to swim around to maybe catch my big toe here, maybe, or the archof my foot or the outer edge. so, to reach this own here, i'm going to go for the archhere so i can open up through my left shoulder and find a gentle kick back through the rightfoot. if you're on a block here, this is great because you can lift the earth up to you,or even fingertips is an option. so, find what feels good here and stay really mindfulof your foundation. so, pressing up and out of that back foot, finding that openness inthe heart. if this is not available for you today, then just work on both palms on theearth and keeping this leg up as you find this open part of the side back here. so,we have this option or we have this option
right here. take one more breath whereveryou are, remember your lower belly press into the top of that back foot and then gentlyunravel and release. we will curl the toes under, drop to the elbows and send the sitbones back for a rest. walk the fingertips out, create a little spacein the side body. breathe into the soles of your feet as you melt your heart down. slowlywe'll rise back up and come back to all fours. so, yield, find that pressing up and out ofthe yoga mat or the earth here and then we will lift the left knee up. so, it's veryeasy to just kind of want to crash into this right hip, so keep that awareness on the mid-linehere as you lift the left knee up high. then again, you might just stay right here, findingthat heart opener here as you drop the shoulders
down and open the chest. or you might reachyour right fingertips forward, swim them around to either grab that big toe or the arch ofthe foot or the outer edge, now press away from the earth. kick back with that left foot.press into the top of the right foot and open your chest and heart. you can come onto thefingertips here no problem. find your breath, welcome that heat, that tapas, moving energy,prana throughout the body. one more breath here, find an extension through the crown.and then exhale, hug it all in back towards center. knees come together, we crawl thetoes under and we send it back. take a rest. awesome my friends. slowly, we'll rise back up to all fours, walkthe knees out hip width apart and send the
sit bones up and back, down dog. deep breathin here and long breath out. if you have a towel or blanket you can move it to the sidenow. we're going to go for a slow walk up towards the front edge of the mat. so, takeyour time. when you arrive, you know what to do. find your bliss in uttanasana, forwardfold. stretch it out. after a couple of breaths, release the arms and inhale. lift up to flatback position. take your time, pull your elbows back. breathe in. and on your breath out,fold it back down. then we'll tuck the chin into the chest and roll it all the way upto mountain pose. inhale, reaching the arms up and overhead. exhale, diving forward. thenwe'll slowly roll up into uttanasana, drawing energy up from the earth, stacking the spineand finding what feels good here. standing
nice and tall. then, we'll inhale, reach the arms up andoverhead, full body stretch and exhale. follow your breath down to forward fold. inhale.lift halfway, careful not to clench in the toes and then exhale back down, forward fold.plant the palms, step the toes back to your plank. and we'll slowly lower the knees ornot as we lower all the way to the belly. inhale. open your chest and shoulders. liftyour heart and cobra, and exhale to downward facing dog. deep breath in through the noseand let's go ahead and exhale today out through the mouth here. drop the left heel. inhale.lift the right leg high. squeeze that right knee all the way up in towards your heartand then step it into your lunge. pivot on
the back foot and inhale. rise up warriorone. deep breath in here. on an exhale, release the fingertips, interlace them behind thetail. draw the knuckles down and away as you open the chest and shoulders, particularlylifting up through the armpit, chest here. so, lift, lift, lift up through the armpit,chest here. power through that back leg. deep breath in. then we release the fingertipsand come back to warrior one. here for a couple breaths, pull the right hip crease back, findyour bliss. then on an exhale release, come up off that back heel and return to our lowlunge. great. plant the palms and slowly we lower down allthe way to the belly, lifting up cobra. exhale, release. curl the toes under, send it to downwardfacing dog. inhale in through the nose and
exhale out through the mouth. drop the rightheel, inhale. lift the left leg high. bend the left knee, squeeze it up in towards yourheart and then step it up into your lunge. we pivot on the back foot and we rise up,warrior one. strong warrior one here. lift the heart, lift the armpit, chest. open up.now keep everything lifted as your bring the fingertips down. we interlace, maybe oppositethumb comes on top and we open the chest. knuckles draw down. strong legs here. releasethe fingertips. return fingertips up towards the sky, warrior one. couple of breaths here.come into your full potential or create a little bit of movement, working out the kinks.we'll slowly release. pivot on the back heel, so bring that backheel up and we plant the palms and we come
to a plank. this time walk the toes as wideas the mat and fan your index finger, middle finger, ring finger and pinky fingers offthe mat. so the thumbs are going to be the only finger on the mat. we're really pressinginto the base of the palm here for some wide armed push-ups. what? crazy! let's do it. bending the elbows left to right we lowerall the way down, we press all the way back up. you might want to bring your index fingeron your mat too. it's a little bit different for everyone. so, you just decide, index fingerand thumb or thumb. i want you to press into the base of the palm as the main point aswe lower down. you might do five of these here. you might sneak in ten. you might doone. but we're doing some wide-armed push
up. here we go. lowering all the way down,staying mindful of the neck. we're not going to count here, we're just going to see howmany we can do. have a little fun. smile. wake up the backs of the legs as you pressup lower belly engaged. wherever you are, do one more. you got this. then we'll sendit up and back to downward facing dog by walking the palms back in line with the shouldersand downward dog never felt so good. bend the knees generously, belly comes tothe tops of the thighs. we inhale, look forward and exhale, hop towards the front edge ofthe mat. take your forward fold here and then inhale, lift to flat back. exhale, softenand release back down. inhale, reaching all the way up overhead. and exhale, hands tothe heart. close your eyes and observe your
breath. notice how you feel.we go a little deeper, connect. bend the knees. inhale, reach it up. exhale. forward fold.inhale, half way lift. long, beautiful neck. and exhale release it down. plant the palms.step or hop it back to plank. slowly lower all the way down this time, cobra or upwardfacing dog. on an exhale, we'll take it to down dog. take a deep breath in through thenose, and long exhale out through the mouth. great. this time walk your toes in just a bit. we'regoing to press in the left palm, anchor navel to spine, and then reach my right fingertipsto grab either the outer edge of my left thigh, or the outer edge of my left shin, or theankle. so, i'm here, here, here, and then
nice downward dog twist. look underneath yourleft armpit, chest and breathe deep. anchor down through the heels; if the heels are uphere that's okay. bend that right elbow in towards the center line and breathe. pressaway from your left palm. inhale. release back to center then take it to the other side. bending left knee in towards the center line,pressing away from the earth. look underneath your right armpit, chest. breathe deep. nicedetoxifying breath here. then i release back to center. great. bend the knees generously,slowly look up towards the front edge of your mat, and on an exhale, bring your navel withyou. floating up towards the front of the mat. let's give it a try, hopping up towardsthe front edge. inhale. halfway lift. then,
exhale soften, and release back down. inhale.bend the knees. reach it all the way up towards the heavens. and exhale, release to mountain. great. so, we're going to bring the feet togetherhere now and really draw energy up from the earth. palms come together at the heart. andwe lengthen the tailbone down. so, we find this stacking of head over heart, heart overpelvis. inhale. lift your heart and begin to peel up through the right foot. then i'mgoing to interlace the fingertips and similar to how we went into tree pose together, i'mgoing to catch my right knee here and just make sure that i'm not collapsed here, butreally pressing into that standing leg and finding this lift up. so, it's an energeticthing and it is challenging. then i can just
stay here working on my balance, particularlyif i'm brand new to the practice. this is a great place to work on balance. you canalso bring fingertips to a wall and we can work here. even a hand on the waistline. to go a step further, i'm going to bring myleft thumb to my sternum, just to remind me to keep lifting up here. then i'm going toslide my right fingertips down to my right ankle. keep the right knee hugging into thecenter line. so it's going to want to come out here, but i'm going to keep it carvingthrough the center as i begin to kick back through my right foot. now, keep lifting the sternum up to the thumbshere. open up through your right armpit, chest.
i can stay here now, working on balance, makingsure i have an awareness through all parts. and just really being in the moment, tryingnot to rush it. or to take it a step further, i can swim my fingertips to either grab theinner arch or the inner ankle here and i begin to grow the pose. so, lifting up through theright knee and maybe sending the left fingertips forward, finding this counter-balance of myleft palm and my right foot kicking back as i stand up nice and tall. lift and lengthenthrough the crown of the head. you can find a little mudra here for fun.breathe deep and we lift the right toes up as we kick that foot out. breathe deeply.inhale in and exhale. bring it back all the way through. interlace the fingertips andsqueeze that right knee up towards your heart.
stand up nice and tall here and on an exhale,let it go. mountain pose, close your eyes. just observe your body and your breath.pressing in all four corners of the feet, find that upward current of energy in thefront body and this nice grounding through the back body. then we'll drop the chin tothe chest, open the eyes, and bring the feet together once again. all right, same thing on the other side. let'ssee what happens. drawing the palms together at the heart, lift your sternum up to yourthumb. then shift your weight to your right foot. peel your left foot up, try not to dumpall your weight into that hip which looks like this, but really keep that lift. so,if you can imagine that ball and socket joint,
it's not kicking out to the right but it'sstaying pretty stacked as i collect energy and strength up through the mid-line. theninterlace the fingertips. we'll catch that left knee, not for dear life, because i havealready cultivated this energetic lift. i can really just place the hands there andfind my shape. i might just stay here again, either at a wall if i'm new to the balancepractice which does take time to cultivate and practice, or maybe i'm here breathing,breathing. or maybe i draw the right thumb to the sternum again. this is going to helpme to remember to keep this lifted and remind me to stay nice and tall as i build the posture,sliding the left fingertips down to catch that left ankle, squeeze everything into themid-line, and then curve the line with your
left knee back. open up through the chestand heart. stay here. this is going to want to collapse as balance begins to get wary,so keep that thumb there as a nice little reminder to lift, and lift, and lift. now, we can stay here or we can flip the handto the inner arch. we can stay here, opening up through the left armpit, chest, extendingthrough the crown, or we can begin to send the heart forward. maybe fingertips come outand they begin to play, making sure that standing leg is not locked, but growing this posturehere. find your breath. kick the left leg up and out. hug everything to the mid-line.take one more breath wherever you are. then, exhale; see if you can release with control,with grace. hug everything in. if you fall,
don't worry, we'll catch you. it's all good,but in time we are going to be able to release with control, with grace, interlace the fingertips.squeeze that left knee all the way up and then exhale to mountain. awesome. close youreyes. observe your breath. nice work, my friend. then on your next breath in, inhale. reachthe arms up and overhead and exhale. dive forward. heel toe, heel toe. the feet as wideas your mat and left your toes spill off this time as you lower the sit bones down intoour yogic squat. notice where you are today, draw your palms together at the heart. pressthe arms into the legs and squeeze the legs into the arms as you find this malasana variation.lifting the heart against sternum, lifting to the thumbs, we find a couple of quiet breathshere. you can close your eyes and reconnect.
gently releasing the fingertips to the earth,bring them behind you. come to seated. we'll send both legs out long and inhale. reachthe arms up and overhead, exhale, forward fold. two breaths here, paschimottanasana.releasing the weight of the head over. knees can be bent as generously as you like here.awesome. then slowly roll it up, catch your left knee and bring it up with you. outeredge of the right arm is going to come to the outer edge of the left knee as i reachup and overhead, find that extension, and then come into a twist. left fingertips comebehind just to support, not to prop, but to really just connect. so, i'm lifting up allthrough the spine, not cranking into a twist but letting it evolve with the breath. thenrelease it back to center.
draw the right foot in, soles of the feetcome together for baddha konasana. we inhale in. tops of the thigh bones draw down, heartlifts up, and exhale maybe melting the heart forward. elbows pressing back. inhale, liftinghead over heart, heart over pelvis. send both legs out. inhale. reach it up. exhale, forwardfold. knees bent as generously as you like here. breathing into the back of the neck,and then we'll peel the right leg up this time, right knee comes up as we prepare forour twist. either hugging that right knee or finding the spine here nice and easy breezy.keep the heart lifted here, almost done. then gently we'll release back to center. great. draw that left knee up to meet the right.we're going to come into a little boat variation
here, just checking in with this posture,it's been a while. looping the shoulders, lifting the shins up towards the sky. so,we might stay here again just really holding the weight of the legs. we might notice thatwe might start to release a little bit of that grasp on the legs and come here, or wemight reach the fingertips forward. but in time, we just really have to build this strengthslowly but surely. so if you rush it, you might get too frustrated and want to quit.so, give yourself time to be in whatever chill zone it is that you're in today and i wouldbe here supported. wherever you are, make sure that you're maintaining that lift inthe heart that we've built so wonderfully. and if you're feeling adventurous, you mightinhale in and on an exhale, lift your heart
up as you extend your arms left to right andyour toes up and out. inhale in, exhale. check it out. think about lifting your heart here. inhale,back to center. exhale. keep the heart lifting up. the only thing about the heart liftingup to support that lower back as you extend through the limbs. and then one more time,back to center. and exhale. maybe reach the arms up and overhead, boat pose. and thenwe release everything. come to lie flat on your back. hug your kneesinto your chest. creaky old floor. awesome. then we'll bring the soles of the feet tothe mat and just interlace the fingertips, bringing them behind the head for a littlewindshield wipers. so, i'm going to melt the
knees to the left, breathing into the frontof the right hip crease, breathing into the belly. and then through center and to the left. youalso get a nice little booty massage here. then we'll come back up to center. we'll releasethe hands left to right and slide the feet down. prepare for shavasana here if you'recraving a little bit more in your practice today, then you might practice a little inversionbefore you settle in to corpse pose or of course anything else that your body is wanting.fulfill that and then we'll come into a nice shavasana to let go, to surrender, and bestill. awesome work today, my friends. the lightin me honors the light in you, vows to enlighten
you. thank you.
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