Judul : yoga booty ballet baby on the way
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yoga booty ballet baby on the way
what's up everyone? welcome to yoga with adriene.today we are in the park and we have a salacious, a salacious? i didn'tmean to say that, i meant sizzling but i'm keep it. we have a salacious and sizzling, strengtheningpractice for you. you asked for it. this is focusing on the lower bodytoday. we got yoga for your butt
yoga booty ballet baby on the way, and yoga for your thighs. that's right boysand girls. you want it. you got it. you want it. so now we're in the parkand you're going to get it. yoga for your butt and your thighs today. let'shop on the mat and get moving. [music]
all- righty my friends. today we're goingto begin at the head of our mat. let's bring feet hip width apart, toes pointingforward and just nice and easy breezy, soft knees. we're going to inhale.reach with the finger tips all the way up and overhead stretching throughthe front body, stretching through the side body, stretching throughthe back body, the finger tips can kiss here like so. and we reach, reach, reach and then exhale.keep the heart, torso lifting as we float the finger tips down. same thing,just like that. inhale. reach it up. fingertips kiss overhead. we keep reaching.maybe climb a little
through the side body here. take a deep breathin and then exhale. float the finger tips away. one more timejust like that. soft knees. inhale. we come into our bodies. we come tocheck in with our breath and this time we're going to interlace the fingertips. palms come together here and just check in with the side body. so just take it one way first and then throughcenter and the opposite direction. oh yeah, baby. stretching throughthe side body. one more time, one each side, taking it side to side. maybethis time opening the chest, the heart up towards the ceiling or the skyin my case, looking at a cloud
that looks like a sea horse or a baby dragon. should give a shout out to mark here in the[inaudible 00:02:10] program. every time i think of dragons, i think of"game of thrones" now, mother of dragons. anyway, and back to center we go.inhale. reach it up and exhale floating the finger tips down and away. great. take a second here to loop the shoulders forward,up and back and then we'll come into a nice open palm tadasanahere. take a second to close your eyes. maybe shift your weight front and back,side to side on the feet. we'll come into a place where we'll feel likewe're spreading the weight
equally through the ball joint of the bigtoe, that big toe mound, the ball toe of the pinky toe and the back two cornersof the heels. stack your head over your heart, heart over your pelvis andlet's take three nice long, smooth deep breaths here. engaging the thighs, drawing energy up fromthe arches of the feet. one more breath. great. then bend the knees. softknees here as once again we inhale, reach it all the way up. finger tipskiss up and overhead and this time we bow forward. coming into forward fullfold, uttanasana. take a second to grab the elbows here. rocka little side to side. bend the
knees as generously as feels good. feel theskin at the back. stretch the muscles. lengthen. we allow the weight ofthe head and torso to just fall over here and again we can check in with ourweight distribution on the feet, rocking little front to back, side toside and then spreading awareness through all four corners. keep deepening your breath. then on an exhale,release the finger tips and we'll inhale, lift halfway. so coming to aflat back position, finger tips are either on the mat, palms on the shin,four palms all the way up on the thighs as we loop the shoulders and pull thoseelbows back. great.
draw the lower belly in. find that [inaudible00:04:25] connection here. imagine a long, beautiful neck here, as weextend the crown of the head forward and extend the tail towards the backedge of your mat. take a deep breath in here, inflate. sweet. and then exhale.follow your breath down. great. tuck the chin into the chest. swiftly rollit up coming back to that open palm tadasana. we take a deep breath in. thenexhale. blow it out through the lips. sweet. here we go again. inhale.reach it all the way up. exhale diving forward. follow your breath.
as you inhale lift to flat back position.inflate and follow your exhale down. awesome. finger tips come to the mat. here we're goingto slide the right toes back into a low lunge or runner's lunge here. stackthe front knee over the front ankle and let's just give it a littlemoment. so to each his own here. find a little organic movement as youmaybe move the hips. maybe walk that left foot out a little bit so you'renot on a tight rope. make sure you're not crashing down into your fingersor your knuckles. so engage your core and then everyone loopyour shoulders, shine your heart
forward. inhale in spiking that right heelback and then plant the palms step it back to downward facing dog. pedalit out. tops of the shoulders draw away from the ears. tops of the thighsspiral in and out towards the back edge of your mat. take two more deepbreaths here. sweet. then step the right foot up into your lungeand same thing on the other side. little fancy free here. so just checkingit out. wiggling one way and then the other. you can always lower thatback knee here if that feels more supportive today. and then after a little movement on your own,together, let's take a nice
deep breath in. let our hearts shine forward.find extension through the crown of your head as you spike that leftheel back. so really engaging that back leg here. take a deep breath in and this time on theexhale plant your palms and step that right foot back to plank. top of a push-uphere as we rock front and back engaging the backs of the legs, huggingthe inner thighs together. now careful not to just clench through the buttockshere. so find that sit bone to heel connection, press away from the earth. all right, one last breath here as we drawthe navel up towards the spine,
press away from the earth and on your exhaleslowly lower the knees down. lift the toes and we'll practise chaturanga,little strength building in the arms here in the core as we look forwardinhale and exhale. slowly, lower down. keep the elbows hugging into theside body my friends. nice and slow. nice and slow ,and then we'll releaseall the way to the belly. i'm going to move this out of the way becauseapparently it looks weird, chris tells me. i'm going to move it all theway over there. okay. and then the palms underneath the shoulders here. weloop the shoulders back. shoulder blades glide down the back body aswe press through the pubic bone
pressing the pelvis and nice and easy inhale.lift up baby cobra. let's go hands free here. careful not to clenchin the buttocks here but press down through the tops of the feet. pressinto the pubic bone here as we open the palms. pull the elbows back. extensionthrough the crown of the head. if you feel any fussiness in the lowerback body, go for length rather than lift. so maybe tuck your chin into your chest andwe take one more breath here, hang with me and then we exhale, release palmscome back underneath the shoulders and we press up to table top position.great.
wrists underneath the shoulders. knees directlyunderneath the hips. we take a second here to press away from themat. find integrity from the crown of the head to the tip of the tail bone.draw that lower belly in. keep the neck nice and long. all right youwith me? here we go. inhale. send the right toes outlong. turn the right toes towards the left side of the mat. so we'releveling the tip here. so we're going from here to levelling out engaginglower belly, hugging the inner thighs towards the midline as we inhale leftfinger tips reach forward. now plug that left shoulder blade in and again,keep those hips leveled here.
breathe into the back body. inhale and exhale,slowly, rounding everything forward. nose to knee. navel draws up. holdhere for two rep cycles. pressing into the top of that back foot forstability and press away from the mat with that right palm. one more breathhere, and then we release. jumping right into the other side. left toesextend out. we level the hips here. you might play with this little trickof just turning the left toes towards the right side of your mat. again,just so you can see i am going from stacking the hips here, to really levelingthem or at least trying, as i draw the shoulders away from the ears.
whenever you're ready, right finger tips reachforward. lower belly draws in. great. plug that right shoulder in. keepthe gaze down. of course if you have to look at the video, take a look,see and then come back to your alignment. breathe in, and on an exhale, niceand slow, carve a line in towards the center, nose to knee. we use thetop of that right foot for stability here. we press away from the earthwith the left palm and two breaths and gently release. awesome. take a second to rest in child's pose. foreheadto the mat. deepening the breath. great. then we'll draw the navel tothe spine to activate your
center energetically here as we transitionback up to all fours. walk the palms out. i'm going to return my water bottle. and when you're ready, curl the toes under,ascended up downwards facing dog. smile. take a deep breath in and on yourexhale let it out through the mouth. again, just like that. surprise yourself.inhale in through the nose and make some noise. awesome. we're going to slide the sole of the rightfoot up now. anchor through that left heel. so three-legged dog here. takea second to point and flex that right foot. rotate that right ankle. now,level the hips here. press away
from the palms. normally we don't stay here too long. so we'regoing to stay here for a couple of breaths here today. so keep thatright foot active. you might flex it. you might point it. again, huggingthe inner thighs to the midline. one more breath here. then we'll bend that right knee. draw a linewith the right knee all the way up and over to kiss the right elbow. takeone breath here. then we'll step that right foot up into our lunge andsend the finger tips back as we lift. so high lunge here, really squeezingthe inner thighs towards the
midline but also tugging back with that righthip crease. so almost as if we were trying to pull thefront of the mat and the back of the mat together here. so nice and strong.now find that sit bone to heel connection in that left leg and if you'renew to the practice and you're just going for gold here in this video, youmight bring the hands to the waistline for a little more stability justto go around the body as we work these lower body muscles. otherwise you can experiment with sendingthe finger tips all the way up. finger tips with kiss up and overhead andwe breathe here. again, strong
sit bone to heel connection in the back leg.we sink a little deeper to that front leg. stack that front knee witha front ankle. breathe here. one more breath. great. then inhale. if you're feeling adventurouslook up and exhale. float the finger tips down and away. belly comes tothe top of the thigh. finger tips reach back. imagine we're pressing away fromthe earth here as we send that left heel all the way back. peel the righthip crease. take nice long, smooth deep breaths. then inhale. look forward. smile. engage lowerbelly as you exhale release,
palms come to the mat and we step into plankfor a vinyasa. so you can do a full vinyasa here if you like.chaturanga to upward dog or you can do what we did before, lowering theknees practising, building that strength as you hug the elbows into the sidebody and then lift up to cobra. so we have a couple of options here [togetherwe'll meet back], downward facing dog. other side. dropping the rightheel, slide the sole of the left leg up. take a deep breath in and then levelthose hips out. three nice long smooth deep breaths here. hug the innerthighs together. engaging the
glutes here as we anchor down through thatright heel. keep going through your check list. noticeif you're waiting. see if you can stay curious in each posture. stay curiouswith each breath. in and out. great. bend that left knee. draw a linewith it all the way up and over. left knee kisses left elbow as we lookforward. hover here for one breath. great. and then step it up into your lunge. fingertips reach back as we find strong legs. strong inner thighs and we eitherbring hands to the waistline here. going through our checklist here orwe send the finger tips all the
way up. fingertips kiss up and overhead from my experimentwith pulling the thumbs back here. and again, strong sit bone to heelconnection here. breathe. one keep the inner thighs hugging towards themidline as we release fingertips back belly comes to hover above that thigh.press the palms into an imaginary glass surface here. so imaging theearth has maybe risen up to your palms here. so find a little tractionthere, a little resistance. strong back leg. breathe. long beautiful neck.great. inhale. look forward. smile. exhale. releasefinger tips come to the mat.
we're going to step that back foot up to meetthe front. forward fold. great. let the weight of the head hang over.inhale. halfway lift. flat back position. ardha uttanasana and then exhalefold. follow your breath. cool. from here we're going to bring finger tipsto the earth and heel to heel to the feet so that the feet are together sayfor about a thumb print of space between the heels. now bend the knees generously.belly comes to the tops of the thighs here. let your sit bones get down nice and low myfriends. let's be adventurous.
sending the finger tips forward, up and backwe come into chair pose, utkatasana. so here we can imaging the sitbones just hovering above the heels. so get down nice and low. hug the innerthighs together. maybe lift the toes once again. remember how we spread awareness through allfour corners of the feet. this might be a great pose to you know practicethat awareness here. so lifting the toes sometimes helps. if the shoulders feel tight we can bend theelbows or we can also bring the palms together here at the heart. okay. we'rehere for three more breaths.
don't give up. lower belly draws in. we sinka little lower, breathing deep. gaze is just down in front. nice long,beautiful neck. two more breaths. last breath. inhale in. enjoy this next move as we exhale. press throughall four corners of the feet. stand up nice and tall. volcano andthen exhale release. awesome everyone. take a second. bring your palmstogether at the heart and just notice your breath. great. open your eyes. soften the knees and inhale.reach it up. fingertips kiss up and overhead. exhale diving forward. followyour breath. inhale halfway
lift. long, beautiful neck and exhale slideit down. great. plant the palms. stepper, hopper back to plank.top of a pushup or you can lower the knees to half of a push-up hereas we inhale. send the gaze forward. hug the elbows into the side body.engage the inner thighs and slowly lower down all the way to the bellyor chaturanga to upward facing dog. take a deep breath in. on your exhale, anchor navel to spine andwe send it back up, downward facing dog. follow me here, my friends. inhale.slide the right leg up. exhale. bend that right knee. bring it allthe way through into center.
once again, high lunge. we hug the inner thighstogether. reach the finger tips all the way up. stronginner thighs. pull that right hip crease back. fingertips kiss up and overheadbut again, if the shoulders feel tight, you can always keepthe elbows nice and bent or even palms at the heart or hands on the waist.so find what feels good. here we are. high lunge. great. take a deepbreath in. if you're feeling adventurous you might find a little back bendhere as you send that tail bone and really engage left sit bone to leftheel engaging that glute. then press into that front big toe mound.stack head over heart. heart over
pelvis. release the fingertips back once againand this time so you can come to where we were before. otherwise, we'regoing to do a little airplane. so we're going to hop that back foot up halfway by softening that left knee and stepping it up halfway. find a drishtior a nice focal point in front and soft knees here. i inhale and exhale.lift the back foot up. so again, i'm hugging inner thighs towardsthe midline. i'm engaging my core kind of spiraling that lower rib cagein. press away. use your palms to press away, engage. shoulders draw awayfrom the ears and we can play
here. finding balance. using the muscles.the awareness to wrap around the joints. creating a full body experience is what i'mtrying to say here as we level the hips and then send it to warrior, threefingertips reaching forward. right hip crease peels back. shoulders plugin. breathe here and the mother of all poses here as we shine our hearts forward,nice and wide in the chest. one more breath and then exhale sendit all the way back to your high lunge. inhale in and exhale. release it all down.great. take a vinyasa here or
we'll meet in child's pose and if i do a vinyasai will kill this little beetle. so here we go. i've a 'no kill' policyon the show and in life. navel draws up and back and then we all takea rest and extend a child's pose or a dhild's pose. so i should say, ifdownward dog is your resting pose today, rock out that downward facingdog. we'll take three breaths here. in and out. find your breath. now'sa good time to really drop into that sweet, sweet breath. great. slowly draw a line with your nose. look forward.spread the fingertips or find some claws here, some nice articulationin the palms as we come back
through to all fours. walk the knees underneaththe hips. send her up. downward facing dog. all right. we're almostthere my friends. this time we are going to step the left footup into our lunge. find your footing first. take your time. then when you'reready send the fingertips all the way up high lunge. going through yourchecklist here. strong legs. tail bone lengthening down. this time, reallystrong sit bone to heel connection in that right leg. sorry. it'sthe heat. it's getting to me. fingertips kiss together. we take a deep breathin. then exhale. float the fingertips down and away. soften that backknee. pop it halfway. again, if
we're not quite doing airplane or warrior3, we can just practice here just where we were before spiraling the inner thighsin towards each other hugging towards the midline. if you are feeling adventurous and ready totake it a step further, inhale in, soft buoyancy here and exhale with thigh.now, we work to level the hips. find that upward current of energy.so good for the glutes, good for the thighs. also really great for the corehere, as we open the chest and use the palms to press away and find lengthas we build strength. great. flex that foot. bring it into that right gluteand we can stay here or we
can reach the fingertips forward, warrior3. careful not to lock that standing leg. create a full body experience.open the chest and heart. one more breath here. lift that right thigh upand then exhale all the way back to that high lunge. inhale in and this time exhale and releasethe fingertips behind the tail bone. soften that back knee and then step,hop or slide that right foot back up to tadasana. great. inhale. open the chest so you can bring thepalms together here or keep the hands nice and square. you decide. take adeep breath in bending the knee
as we come to utkatasana variation. bend theknees generously. open your chest and heart. inhale and exhale. breakfree. titanic. bring the palms together. great. inhale in, exhale coming into a twist to finishit off here. outer edge of that left arms comes to the outer edge ofthat right thigh. press the palms together. find extension through the crown.bend deeply here bringing it into that lower body, my friends. a littletwo-for-one here. lower body strength, core strength and some detox aswe find space between the crown of the head and the tail. one more breathand exhale.
keep the knees bent. we're challenging ourselvestoday. lower body come back to center. lift the sternum to the thumbsand take it to the other side right away. we got this. see if you canbring the knees together here. so that might require pulling the left hipcrease back. again, extend crown of the head forward, tailbone towards the back. sit a little deeper. sink a little deeper. one morebreath. then without strings or legs come back to center. one more breathhere. lift your heart and then forward fold. great. fingertips come to the mat here and we stepor hop it back to the plank.
you can squeeze in one last vinyasa here,and then we'll bring the knees wide and send it back. extended child's pose.take a nice deep breath in and on an exhale, let it out through the mouth.nice work, everyone. slowly withdraw the chin into the chest. comeback to all fours. walk the knees underneath the hip points. wrist underneaththe shoulders. here we go. final thing. we send the right toes outjust like we did before and this time, we're going to bend that rightknee and carve a line with it up and over, almost as if we were a puppy dogat a fire hydrant here. we're going to press up and out of the palmshere and then you can stay
here lifting the outer edge of that rightleg towards the sky or the ceiling or you can add the left arm in. sowe'll reach left fingertips forward and then bending at that left elbow. so same thing we did before here, althoughwe're taking our straight lines and now we're carving them out left to rightbending at the elbow, bending at the knee. we breathe here. final stretch.home stretch here. point and flex that right foot. spread theleft palm and on an exhale, release. great. here we go. other side andthen we're done. sending left toes out. so we can always juststart with the lower body.
bending the left knee. you can stay here orif you're feeling frisking or maybe this is not your first time with thisvideo and now you're trying it maybe for a second, third, fourth time, youmight reach the right arm forward and again, bending at the joints now. breathe here. don't give up. welcome thatheat, that prana, that shake. good energetic cleanse here. good for ourcellular body, not just our muscles, not just our booties and our thighsand our core but our cellular being here. one more breath brought in throughthe back of the neck, and exhale release. awesome.
bring the knees together. swim the fingertipsforward, up and back and come to rest on one ear, child's pose. take a coupleof nice long relaxing breaths here. letting your heart rate returnback to a softer beat. and turning onto the opposite ear here, again,just nice, calm, smooth breaths. and then, we'll bring that foreheadback to center. tuck the chin into the chest and slowly begin to roll itup. bring the palms together at the heart. nice work, my friends. all right my friends, wonderful work. if you'relike me right now, you're probably a little hot. duh, just kidding.so drink lots of water after this
practice. i'll return to the practice overand over again to build strength. and remember to always find what feels good,which is what i'm about to go do. hey-yo. crackle. it's austin texas, herein the park. so let's go find what feels good. have a great rest of yourday. let's go see what these guys are up to overhere. hey little fellows! namaste. how goes it? oh shit. oh shit. ahh.that was sweet. namaste. friends. he's got a big third eye there. ohgosh! they really do. they all have big third eyes.
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