Judul : Yoga Teacher Training Honolulu
link : Yoga Teacher Training Honolulu
Yoga Teacher Training Honolulu
hey guys, so today is really exciting becausewe're going to do some morning yoga. and if you saw my video and blog post from last week,then you know that i am obsessed with my morning routine. and recently i have been trying todo this sequence every morning and it has been really awesome. this sequence is goingto open up your hamstrings, hips, and back. and it's an all levels sequence so you cango into each pose as deep as you want or as
Yoga Teacher Training Honolulu, little as you want, just depending on howyou are feeling. so, i know we don't have a lot of time because it is morning time,so let's begin! good morning sunshine! so, we're going tostart with child's pose. so come onto your knees on your mat, feet come together, kneesfall out wide, and sink your hips back towards
your heels. press your hands down into themat. drop your chest towards the floor and lift your shoulders up towards the sky. startto deepen your breath. with every inhale, expanding your belly as much as you can andwith every exhale drawing your navel back towards your spine. use this time to maybe set an intention forthe day. maybe even process some dreams that you had last night. and take one more inhaleand exhale roll up into table top. hands come underneath your shoulders, knees stay directlyover your hips, and then we are going to start out with some cat cows. so inhale look up,drop your belly down towards the floor, exhale press into your hands and reach your spineup towards the sky. inhale reach your tailbone
up toward the sky and exhale draw everythingin and up. start to follow your own breath here. maybe even start to get a little crazyhere by rolling your hips in a circle. maybe rolling your head as well. whenever you feelyou have done enough switch sides. and then come back to center. now we're going to startto walk it out into puppy dog pose. so keep your hips over your knees and start to walkyour hands out towards the front of your mat. maybe your chest and chin come all the waydown to the floor, but if not maybe you can put a blanket or a block underneath you forsupport. just be sure to keep breathing deeply here. take one more inhale and exhale walk yourhands back up to tabletop. let's replant our hands and starting with your fingers, knuckles,and palms, place your hands back on the mat.
curl your toes under and then start to reachyour tailbone up towards the sky, coming into downward facing dog. peddle out your feet,maybe even gently twist side to side. do whatever you need to in order to make this first downdogfeel extra good. keep pressing your hands down into the mat. take a big inhale and exhale start to walkyour feet up to the top of your mat. bend your knees and relax your spine, shoulders,and head down toward the floor. grab opposite elbows and rock side to side. release yourhands and then start to peddle your feet out one by one. take one inhale and exhale pressinto your feet and slowly roll up one vertebra at a time. take another inhale and reach yourhands up towards the sky and then exhale bring your hands to heart center. inhale reach upall the way as far as you can and exhale fold
forward. swing it out one more time. inhaleand exhale place your hands and step it back to downward facing dog. inhale come up onyour toes and exhale roll one vertebra at a time and come to plank. bring your kneesto the ground. inhale engage your lower belly and exhale bend your elbows back and lowerdown. roll your shoulders back and inhale curl up into baby cobra. you should be puttingvery little weight into your hands here, most of this is coming from the strength in yourback. exhale lower all the way down to the floor and then push back to downward facingdog. inhale, exhale look between your hands and start to walk your feet up to the frontof your mat. relax your head and your neck. press into your feet and then inhale rollup one vertebra at a time coming to standing.
inhale your arms up and exhale bring yourhands to your heart. inhale one more time, arms up toward the sky and exhale fold forward.inhale come up half way, reach your chest towards the wall in front of you and thenexhale step your right leg back, bring your right knee to the ground, and reach your hipcreases back and then pull your right hip forward and come into a low lunge. roll yourshoulders back, reach your chest up towards the sky and then exhale fold forward. liftyour knee up off the mat coming into a high lunge and then start to walk your hands andfeet towards the right. 10 toes follow and you are now standing in a forward fold. startto bend each knee side to side doing ninja lunges. keep reaching your hips creases backtoward the wall behind you. come to center,
inhale come up half way, reach your chesttowards the wall. smile because you're beautiful. bring your hands to your hips and exhale rollup one vertebra at a time, turn your toes out towards the corners of your mat and bendyour knees. roll your shoulders down your back. inhale reach your chest up toward thesky, maybe even look up and exhale fold forward. start to wave side to side, shake it out alittle bit. and then come to center, place your right hand underneath your nose. startto twist open to the left and then reach your left hand up toward the sky. if you'd liketo go deeper maybe bring the back of your left hand to your lower back. inhale reachyour left hand back up and exhale come back to center. shake it out a little bit more.place your left hand under your nose and then
start to twist open towards the right. keepopening your chest towards the right. take one more inhale reach your arm up and exhalecome back to center. start to walk your hands towards the right, toes start to turn towardsthe back of your mat. bring your left knee towards the ground, sit your hips back towardsyour heel and then bring your right hip forward. inhale chest up and then exhale fold forward.lift your knee back up and then start to walk back over to the left, coming in to anotherwide legged forward fold. start to walk your hands over to the left and grab the outsideof your left ankle with your right hand. left arm reaches up towards the sky and exhalecome back down towards the ground towards center. left hand grabs outside your rightankle. open up towards the right. exhale start
to walk back towards the left and then stepto the top of your mat. relax your head and your neck. press into your feet and inhaleroll up your spine one vertebra at a time. inhale arms up, exhale hands to heart center.inhale reach your arms up and exhale fold forward. inhale come up half way up, reachyour chest forward, and exhale step back to downward facing dog. inhale come up on yourtoes, and exhale to plank. bring your knees to the ground. inhale, engage your lower bellyand exhale bend your elbows back and lower down. roll your shoulders back and inhalecurl up into cobra. exhale lower all the way down to the floor and the push back to downwardfacing dog. inhale reach your right leg up towards the sky and now exhale bend your kneeand bring your right knee to the outside of
your right wrist, coming into pigeon pose.take a big inhale and stretch your chest up towards the sky and now exhale folding forwardover your front leg. keep flexing the foot of your bent knee to make sure that your kneeis very well taken care of. keep pulling your hips towards one another. take one more inhale and exhale come on backup and start to sit into your right hip. swing your left leg back up to the front and placeyour left foot outside of your right knee. inhale reach your right arm up towards thesky, exhale start to twist towards the left, right arm comes outside or hugs the left knee.take an inhale, reach the crown of your head up towards the sky, and exhale spin a littlebit more deeper into your twist. and now exhale swing back over towards the right, place bothhands onto the ground and press yourself back
up into downward facing dog. inhale reachyour left leg up towards the sky, exhale bend your left knee and bring your left knee outsideyour left wrist. inhale reach your chest up towards the sky, and exhale fold forward.take one more inhale and exhale come all the way up and roll onto your left hip. rightfoot swings out in front of you and place your right foot outside of your left knee.inhale reach your left arm up towards the sky, twist towards the right, left arm comingoutside or hugging on to the right knee. take one more inhale and then exhale untwist. uncross your legs, bring both out in frontof you and exhale start to roll one vertebra at a time coming down on to your back. startto shake out your hips a little bit. and now bring your knees into your chest and hug themin as close as your can. start to grab the
outside of your feet coming into happy baby.knees fall down towards the floor, your feet push into your hands while your hands alsoare pushing into your feet. bring both feet to the floor and now bring your right ankleon top of your left thigh. weave your right hand through your legs and grab the back ofyour left thigh with both your left and right hand. bring that whole unit back towards yourface, trying to keep your lower back down to the floor. take one more inhale and exhalebring both feet back down. take an inhale and exhale drop both knees down towards theleft. right hand comes out to the side. try to keep both shoulder blades on the groundand now turn your head to look at your right hand. inhale bring your knees back up to center.bring your left ankle to come onto the top
of your right thigh and then weave your handin between your legs. grab the back of your right thigh and pull to closer towards yourface. take one more inhale and exhale release both feet to the floor. take one inhale andthen exhale drop your knees over toward the right. left arm extends out beside you andthen turn your head to look at your left hand. take one more big inhale, bring your kneesup toward your chest. wrap your arms around your knees, hug them in tight, tight as yourcan. hug everything in and then exhale release your hands and your legs down towards theoutside of your matt. coming into your final little mini savasana for this morning. usethe next couple of minutes to just remind yourself of your intention, why you came toyour mat today.
start to deepen your breath. start to wiggleyour fingers and your toes. and then roll off to one side, taking a breath here in thefetal position. and then when you are ready you can sit up to a cross legged position. and bring your hands to your heart now. iwant to thank you so much for practicing with me today. if you have any questions please let me know.i hope you have a wonderful and fantastic day. namaste.
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