Judul : yoga pose of the day
link : yoga pose of the day
yoga pose of the day
salutations! welcome to 30 days of yoga withadriene. it is day 10, and today we are going to do sun salutations, at least, a variation,to get warmed up, get the juices flowing, and to find our breath. let's get started. all right, my friends, today we're going tobegin in downward facing dog. so if you're feeling a little tight and sore today, youmight want to pause the video and do a couple
yoga pose of the day, of cat cows or a little breathing and extendedchild's pose before you begin today's practice. otherwise, let's hop to it, downward facingdog. right here, right now. peddling the feet outas you send the sit bones up, and checking in with the breath today. so i remember wheni was first going through my yoga teacher
training, i was a bright-eyed and bushy-tailedkiddo, essentially. and i remember i had kind of thin arms ... keep peddling it out here.you don't even have to look at the video. you can look down or close your eyes. anyway,i remember learning the downward dog was a resting posture and being like what? so butnow i've come to love this place, and i can find a little ease and flexibility here, evenin my darkest of days and when i'm sore. so we're going to start here, and i encourageyou to find a little movement for quite a few breaths, as we're doing here now. findingthe breath, exploring the ground underneath your mat, which mine is a rickety old woodenfloor. and then after you've connected to the breath, connected to the feet and theside body, wiggle around a bit, come to a
place of stillness, a place where you canjust reside with the breath as movement. make sure you relax the weight of your head, shouldersdraw back, tops of the thighs spiral in. press into all 10 knuckles, press away from theearth, and if the legs are really tight here, we can keep a soft bend in the knees, no problem.one more breath here, find that stillness. drop into this moment, day 10. and then we'llbend the knees generously. slide the nose up towards the front of your mat, look up,and then we can hop or we can go for a slow walk. i'm going to take the slow walk route.coming all the way up towards the front of the mat, take a nice, juicy uttanasana, extendedstanding forward fold. and after a couple of moments here, same thing, we find stillness.you can grab the elbows and reside with the
breath here, or maybe it's here. finding aplace of stillness and really tapping into the breath. tap into that inner smile. youmight even smile a little bit here. then we'll press into the feet and slowly roll up. fingertipscan trace the fronts of the legs here. again, just expanding awareness out through the entirebody. and we slowly rise up into our mountain pose,the first posture of our salute. so loop the shoulders here and press into all four cornersof the feet. you can keep the feet hip-width apart, or you can draw them together hereif you're like "i'm ready." find a little grounding through the feet and draw that energyup. we'll draw the palms together at the heart and take a deep breath in through the noseand out through the nose. in, and nice long
breath out. connect to that ujjayi breathhere if it serves you. we'll use this breath to guide us through the movement today. so here we go. soft knees, inhale, reach itup. exhale, diving forward. inhale, lifting the flat back. and exhale, bow. inhale, stepthe right leg back into your lunge. exhale, plant the palms, step the left toes back,plank. shift your weight forward, slowly lower down as you inhale. lift up, cobra, or upwardfacing dog. big breath in here, stretching the front body. awesome. and on an exhale,back to downward facing dog. inhale, step the right foot up, lunge. exhale, rock thatback foot up to meet the front. inhale, halfway lift, move with your breath. exhale, forwardfold. inhale, reach all the way back up, full
breath. and exhale, palms together back downat the heart. deep breath in, deep breath out. here we go again. inhale, reach it up. exhale,diving forward. keep the heart open. inhale, deep breath in. flat back position, reallylong beautiful neck here. shoulders down and away, exhale. slide it down. inhale, stepthe right toes back. open your heart, deep breath in. exhale, plant the palms, slidethe left toes back, plank. shift your weight forward, hug the elbows in, inhale as yourise up into cobra, bhujangasana, or upward facing dog. deep breath in, on your exhalesend it back, downward facing dog. beautiful my friends, take a deep breath in, long breathout. inhale, step the right toes up into your
lunge. loop the shoulders, take a deep breathas you open your heart. and exhale. back foot comes up to meet the front, forward fold.inhale, halfway lift. and exhale, bow. inhale, reach it all the way up, press away from theearth. and exhale, hands to heart. here we're going to keep it going. reallytry to synchronize the movement with the breath, the breath to the movement. let's keep trying.soft knees, here we go. inhale and reach it up. exhale, draw your navel in, forward fold.inhale, halfway lift extend. exhale, bow. inhale, step the right foot back. deep breathin, open your heart. exhale, plant the palms, slide the left foot back, plank. inhale, shiftyour weight forward, hug the elbows in, open your heart. exhale to down dog. good. inhale,step the right leg up. runner's lunge. use
that deep breath in to open up. find thatextension through the spine. and exhale, rocking the back foot up to meet the front, forwardfold. inhale, halfway lift, lengthen. exhale, bow. inhale all the way back up. exhale backdown to the heart. keep it flowing. inhale, reach it up. exhale,diving forward. inhale, lift to flat back. exhale, bow. inhale, step the right toes back,keep it light. exhale, drop the palms, draw your navel up, step it back to plank. shiftingforward, hug the elbows in, inhale to updog or cobra. exhale, downward facing dog. inhale,step the right toes up. open your heart. exhale, back foot comes up to meet the front, forwardfold. inhale, halfway lift. exhale, soften and release down. inhale, follow your breath,reach it all the way up. starting to get a
little bit warm here, juices flowing. exhale,hands to your heart. soft knees, inhale, reach it up. exhale, forward fold. inhale, halfwaylift. exhale, bow. inhale, step the right foot back. this time, pivot on the back foot.exhale, find your foundation. then on your next breath in, inhale, rise up, warrior one.smile. open your heart, relax your shoulders down. deep breath in here, strong back leg,and then exhale, release. plant the palms, slide the left toes back. find your breathagain, shift your weight forward. inhale, we find our heart opener, cobra or updog.exhale to downward facing dog. nice work everyone. step the right foot forward,deep breath in. deep breath out as you find your foundation. pivot on the back foot. inhale,fingertips rise up, warrior one, virabhadrasana
one, nice and strong. strong in the back leg,you might look up here. and then exhale, release back to your lunge. inhale, open your heartforward. exhale, rocking the back foot up to meet the front. inhale, halfway lift. andexhale, bow. inhale, all the way back up, slight back bend here at the top. and thenexhale to your heart. beautiful work my friends, close your eyes,take a second here to just observe your breath. notice how you feel. relax your jaw and liftyour sternum up to meet your thumbs. see if you can feel your heartbeat. notice the temperatureof your body, how it's changed. and if you're able to have done this practice in the morning,it might be a great time to set an intention for your day. maybe you just set an intention,whatever time of day it is. something positive
that will serve you in the present moment.reconnect back to your practice, to the challenge, to what lies ahead. awesome everyone, greatwork today. namaste.
Demikianlah Artikel yoga pose of the day
Anda sekarang membaca artikel yoga pose of the day dengan alamat link https://healthyyogameditation.blogspot.com/2017/06/yoga-pose-of-day.html
0 Response to "yoga pose of the day"
Posting Komentar