Judul : what are the different types of yoga
link : what are the different types of yoga
what are the different types of yoga
hey, guys. welcome to 30 days of yoga withadriene. i'm adriene. and today is day 20, 20/20 vision. i can see clearly now. but it'sactually raining here today, so that doesn't work. okay. get into something comfy and let'sget started. well my friends, today we're going to beginan extended child's pose. so get comfy on your mat. i'm wearing my comfy pants today,just proof that you don't need your fancy
what are the different types of yoga , yoga pants to continue this 30-day experience.it's also nice and rainy here in austin again today. so let's start with a nice, comfy extendedchild's pose. take a second to get settled in on your own, and fix any last little thingsthat need to be fixed, so that you can really drop into your practice here today.
come into this beautiful shape of surrender.bring your forehead to the mat, if it reaches. and then let's take a deep, juicy full breathin, really filling the back body with air. on your exhale, smile. release your heartto the earth. and let go of the day thus far. or maybe setting the intentions for the dayahead. we'll take a couple of private moments here to connect to an intention, and to deepenthe breath. beautifully you might repeat your intentionhere. slowly rocking the head. gently massaging the forehead here. and then we'll confirmthe intention with a deep breath in. consider it already done, already so. take a big breathin, and a long breath out. great. on your next breath in, spread your palms wide. sendyour shoulder girdle towards the left. press
on the tops of your feet and inhale. we riseup and come forward. on an exhale, circle around and back through that extended child'spose again. yummy. and we're going to keep moving here. the hands might adjust. and youcan reverse your circle, checking in with any sore spots. a little drop cat-cow hereto massage the body, wake it up. and get settled in today here on your mat. keep it going. move with your breath. andthen when you feel satisfied, we'll come up to tabletop position. curl the toes under,and send it on up to a nice, soft, playful downward dog. so resist the urge to just shootup into the shape and then get stuck. loosen up. explore new avenues. and keep breathinghere. just stick with it. you got it. now
we'll take a nice slow walk up towards thefront edge. when you arrive, you know what to do; grabbing the elbows, maybe shakingthe head a little yes and no, definitely committing to the breath practice here as we grow. the sound of the rain is so nice here. it'sso nice. i'll release the hands. and inhale. lift up to flat back position. today, i'mgoing to send the fingertips left to right, and draw them back. so coming into kind ofa flying v with the arms here. i'm just taking a second to make sure i'm not walking in theknees, drawing the navel up, and making sure that my neck is a beautiful extension of thespine. one more breath here, inflate, and then exhale, forward fold. inhale. tuck thechin into the chest, and roll it up.
as you come into mountain pose, rest intoall corners of the feet as you open your heart, and lift and lengthen up through the crownof the head. and we'll send the fingertips left to right here in mountain pose. so justlike yesterday, we're going to take a second here to just kind of wipe the counter andopen up through the chest, stretching those muscles, drawing the shoulder blades apartand then together. keep breathing deep. and inhale. bring themin line with the shoulders. and on an exhale, palms come together again at the heart. chinto chest, just like we did yesterday. reaching behind, the palms come behind. and inhale.reach it all the way up. ad this time, exhale forward fold, sending the fingertips away,bend the knees. here we go.
inhale. lift up halfway. and exhale, softenand release back down. inhale and send the fingertips left to right and reach all theway up, full body stretch and full big, big, big breath. and exhale, hands to your heart.awesome. here we go again. same thing. inhale, sending the fingertips left to right. takeup space. create space. fill the body with air. on an exhale, palms come together andmove with your breath. chin to chest, reach behind, inhale. moving with your breath, reachit up. exhale, diving forward. follow your exhale. inhale, halfway lift. exhale, bow. repeatthe same thing as before. inhale and reach it all the way up, spread your fingertipsthis time and stretch. then exhale. return.
namaste to your heart. and one more time,just like that. inhale, sending it out. exhale, reeling it in. chin to chest, reach behind, inhale, sendingit up, maybe looking up. and then exhale, diving forward. inhale, halfway lift. exhale,bow. bend your knees, clench your palms, and step the toes back. take a second here. paddleit out. and then lowering down all the way onto the belly. inhale, press in your foundation, then liftup, baby cobra. exhale, forward head kisses the mat. inhale, lift up, baby cobra. so listento your body. pay attention to the details here. pulling the elbows back, and not musclingtoo high up here, but keeping it soft and
easy, really getting into all those tiny littleplaces, those intrinsic muscles coming along for the ride. the forehead kisses the mat.exhale. and one more time, just a little baby cobra here, a little back bend, but makingsure that we're really engaging the full body, strengthening the back here by not musclinginto the palms too much. and then we'll release. curl the toes under and press the back upto that plank or half plank. deep breath in, and a long breath out. that's awesome work,my friends. send it up and back, downward facing dog. work it out. find your breathagain. we'll walk the two big toes together here, and drop the left heel down strong,really stretching through that left calf. we inhale, and lift the right leg up high.
so you want to keep the hips leveled here.i can really lift my right leg up high and i'm sure you can, too. but see if you candial the right toes down. and we're going to build strength slowly, and your leg mightbe here. and slowly in time and with practice, we'll begin to incrementally find that lift. so find where you're at today. notice thatthe body is starting to tremble. hug everything in towards the midline and square your shoulders,building strength with the support of the breath. one more breath. then we'll bend thatright knee and squeeze it in and up towards the heart. squeeze, squeeze, squeeze. andthen from here, nice and easy, careful not to slam your right foot down too hard. seeif you can stay in control, particularly in
your center as you step your right foot up. great. pivot on the back foot. the hands cometo the waistline here. and we loop the shoulders forward up and back to come up. nice, strongwarrior i foundation here. you might walk the right foot out. make sure you're not ona tightrope. we need a really strong foundation here, because we're going to go into the vinyasain our arms today. so pulling the right hip crease back, lengthening the tailbone, makingsure my bones are stacked. as i inhale, reach the arms up. strong back leg here. maybe find a slightback bend, and maybe not. then exhale, we release. pivot on the back foot, come backto your lunge. and we're going to take a vinyasa.
so sliding the right toes back, you mightlower onto the knees and come up to that cobra, or we'll shift the weight forward, comingon the big toes. hug the elbows into the side body and slowly lower down, chaturanga, toupward facing dog. so we have lots of options, of course. justa reminder, stay kind to yourself. together, full meet, and outward facing dog. walk thetwo big toes together, my friends. anchor down through the right heel this time. soif your heels don't touch the ground in dog, for one, who cares? no worries. but if you'rekind of thinking about that lately, this is a great place to really begin to connect thatsit bone is your connection. anchoring that right heel down, stretching those tight muscles,of course, without walking the knee. staying
buoyant as you inhale with the left leg uphigh. again, we're leveling the hips, drawing thoseleft toes down. press into the earth. remember, your right heel is a nice strong anchor here.inhale in, exhale. bend the left knee, squeezing it up in and towards your heart. then drawyour nose towards your knee, deep breath. and then we'll step it up and into our lunge.pivot on the back foot, hands come to the waistline. keep that front knee bent as youloop your shoulders forward, up and back. then we find a nice, strong warrior i on theopposite side. keep breathing deep. there's always so muchto play with. so resist the urge. just feel like, what's next? i got that back leg going,and i got my glutes going, and i'm lifting
up through the front body, grounding throughthe back body. inhale, reach your arms up. full body stretch here, full body experience,maybe a slight back bend, maybe not. maybe we're new to the practice and we keep eventhe hands on the waistline. we're just connecting mind, body, and breath here. inhale. exhale. pivot on the back foot andrelease back down to your lunge. find a vinyasa here, your version. it could be knees to theground and to cobra. deep breath in. use your exhale to travel back to downward facing dog.awesome. from down dog, we're going to bend the knees generously, and slowly carve a linewith the nose, look up. with a nice little bounce here, i might float my feet up towardsthe top, or go for a walk. take a deep breath
in, exhale, make your way up there. togetherwe'll meet in forward fold, where i'm noticing i have a hell of a bruise on the top of myfoot. dang. inhale. lift to flat back. lengthen throughthe spine. and exhale, forward fold. awesome. inhale with fingertips left to right. inhale.reach it all the way up. and exhale, hands together at your heart. take a second to justnotice how you feel, notice your breath. remember that the practice is here to help guide youback to you, connecting. so just noticing how you feel here. notice your breath is justgold for me, i think. we'll continue to explore by finding soft knees again. and here we go.we'll hit the refresh button. inhale, sending your fingertips out left toright. this is that "titanic" moment, this
is "birdman" or whatever. whatever image worksfor you - "incredible hulk," ballerina, or just your own awesome self here. we're openingthe chest, taking up space. and we'll take one more breath in here, and use the exhaleto draw the palms together at your heart once again. chin to chest, stretching through the backof the neck. reach behind and inhale. plug into the earth as you reach up high. act,feel, forward fold. inhale, halfway lift, exhale, bow. step or hop the feet back toplank or half plank. move through a vinyasa that suits your mood today, hugging the elbowsin and lifting up to cobra or up dog. keep it soft. and use your exhale to guide youback to downward facing dog.
when you arrive once again, we'll bring thetwo big toes together. anchor through the left heel and inhale. slide the right legup high. so engage the muscles as you slide the leg up. don't just let that poor hip socketdo all the hoisting. so we really engage, keeping the right toes down. deep breath in.and on an exhale, bend the right knee, hug it in towards your heart. carve a line withyour nose towards your knee, and then step it up into your lunge. pivot on the back foot.hands come to the waistline. and we loop the shoulders forward up and back, strong warriori length. cool. so sync it nice and low here. and we'regoing to connect the two, connect this warrior i to our vinyasa with the arms. so we pullthe right hip crease back. we sink deep into
that front knee. we're strong through theouters, that back leg. and then i keep my heart open, shoulders relaxed. as i inhale,send the fingertips out left to right. full breath here, squeezing the inner thighs towardsthe midline for stability and support. on an exhale, draw your palms together at yourheart. press into the ball joint of that front big toe with your sternum to your thumbs. then we'll reach behind, chin to chest. stronglegs here, my friends, as we inhale. rise up warrior i. and exhale, float it down. pivoton the back foot, and we release. take your vinyasa, the same thing as before. chooseyour own adventure. breathe as you move. then to downward facing dog, where we drop theright heel in. inhale, slide the left leg
up high. stay connected. bend the left knee.shift your weight forward. hug it in. draw your nose to your knee, press away from youryoga mat with your palms. then we'll step it up into our lunge. i'll pivot on the backfoot. hands come to the waistline. use your thumbs to remind you to tuck your pelvis asloop your shoulders, and open your heart, and rise up. so we find that strong connectivity in thatback leg, just like in our three-legged dog. i bend my front knee. i find my foundation.then i stay engaged to my strong foundation. as i inhale, send the fingertips out leftto right. exhale, hands together at the heart. shin to chest, reach behind. inhale all theway up to warrior i. and exhale, pivoting
on the back foot, we float it down. awesome.the last time, vinyasa. shifting your weight forward or lowering your knees, find whatfeels good here. work with your breath. and together we'll meet in downward facing dog. awesome work, my friends. take a deep breathin through the nose. and this time, a long exhale out through the mouth. then bendingthe knees generously again, we'll take a deep breath in. on an exhale, float up towardsthe front, if you're feeling adventurous, or go for a slow walk. and together we'llend in a forward fold. this time, take a couple of breaths here toexplore. a couple of options. you can bring the palms underneath the soles of the feetusing the toes to massage the wrist. it feels
really great. you can interlace the fingertipsbehind the calves. bend the elbows left to right. begin to deepen this uttanasana. maybeinterlacing the fingertips, bringing them to the base of the neck, or hanging like arag doll. wherever you are, take one more full breathin, and use your exhale to release. inhale and lift up halfway. exhale, bow. inhale,reach it all the way up, fingertips spread, and exhale to your heart. last time, herewe go. soft knees, inhale. send the fingertips left to right. exhale, palms together at theheart. inhale, reach behind, send it all the way up. crawl up through the spine and stretch,stretch, stretch. and then exhale. enjoy this move as we release forward fold. it's so nice.inhale, halfway lift. and exhale, soften and
release back down. great. and from here, we're going to plantthe palms. slide the toes back, come into your downward facing dog. take a deep breathin. and on an exhale, slow descend of the knees back down. we're going to walk the fingertipsup to meet the tops of the thighs. and it's up to you if you want this kind of yoga forthe feet moment. you can stay on the feet like so. if that is not comfortable for youtoday, you can stay lifted, tops of the feet pressing into the earth, and we tuck the pelvisin. option three, which is just a little bit moreadvanced. and i want you to be really mindful. if you're new to the practice, just be reallycareful on your knees. option three would
be to come into a virasana, a hero pose. youcan bring a block between the ankles, or you can just send your booty down in there. andbring the fleshy part of the calf to the side. so we are coming into a hero variation essentially.so we might be here, sitting up nice and tall, pressing in on the tops of the feet. we mightbe on a block or a book. guys, if you wanting to grow virasana, this is a great place tobe. or again, we can just come simply to the toes or here. okay. plenty of options. youknow i just want to take care of everybody. okay. so i'm going to go ahead and use thisblock and come into a little supported hero. so wherever you are, you don't have to feelstuck in one. you can mix and match. we're going to come to that beautiful openheart. and we're going to move with the breath
here, really challenging ourselves, lettingthe breath, again, fuel the movement. as we inhale, send the fingertips out left to right.exhale, hands together at the heart. chin to chest, reach behind, inhale, lift up. exhale,keep the heart lifted as you float the fingertips down. we're going to do this three more times,just moving with the breath. here we go. chin to chest. and you might connect to that ujjayibreath here, that ocean sound. chin to chest, reach behind. and last time. here we go. smoothingout all the hard edges. after your final exhale here, just let thefingertips rest gently at your sides, or palms gently on the tops of the thighs. close youreyes and find stillness. notice how the deep breathing and the synchronicity can changeyour mood. just notice how you feel. then
we'll bat the eyelashes open. really nice,everyone. if you feel like you're in a calm state of meditation, you might stay therelonger instead of transitioning here. so just, again, offering up a little play time. otherwise,we're going to transition slowly to our buttocks. you might take a forward fold here if yourlegs need a stretch out, or you might come straight to flat back. i really like telling people what to do, butwhat i'm trying to do here with the 30-day home practice is really encourage you, andinvite you to really listen to your body, and empower you to do this on your own aswell. so right now, you could be meditating in hero pose for the rest of your practice.you might be stretching your legs out. or
you might be here hugging your knees intoyour chest, closing your eyes and asking your body what do i need next? i'm going to slide my hands to the inner arches,coming into a little stirrup posture here, or happy baby. really pressing the soles ofmy feet up towards the sky. and then gently, finding a little opposition as i draw my shouldersdown. breathe here, breathe into the hips. this should feel amazing in the spine, andthe chest, and the shoulders. lengthen the tailbone down. and you might even close youreyes here. breathing deeply into the hip creases. even massaging your heels with your thumbs. close your eyes. trust the moment. whereveryou are, breathe deep. and you can play here.
you might straighten the legs, one and thenthe other. you might transition into a twist. and you might draw a couple of circles withthe knees, one way and then the other. choreograph your own dance here. be really mindful. l-istento your body. keep it soft and easy. and then together, we'll meet in supta baddha konasana. so i like to offer suggestions. and i reallylove it when you break the rules, you know, like, "oh, i loved hero. i'm going to staythere, and meditate, and pause the video now. peace, adriene." or we can stick together,you know. each day is different. so maybe you're in supta baddha konasana withme or inclined cobbler's pose. hands are going to rest gently on the belly here. and i'mjust letting a little bit of gravity do the
work here, a little yen practice to finishtoday, and letting the soles of the feet kiss together. you might pillow the head with ablanket or a towel. we begin to soften the breath. you can slide the legs out to shavasanhere, opening through the arms. or i'm going to stay here a little bit longer today. i'mrelaxing the weight of my body completely and fully into the mat. thank you for sharing your commitment to yourpractice with me. i believe it truly is an awesome act of self love. so good work, everyone.tomorrow we turn 21. yay! we're going to get drunk in cat-cow, drunk in love. i'll seeyou then. take good care of yourself. namaste.
Demikianlah Artikel what are the different types of yoga
Anda sekarang membaca artikel what are the different types of yoga dengan alamat link https://healthyyogameditation.blogspot.com/2017/06/what-are-different-types-of-yoga_2.html
0 Response to "what are the different types of yoga"
Posting Komentar