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yoga works upper west side
hi everyone welcome to my channel myname is kassandra and today's thirty-minute class designedspecifically for weight lifters so we'll be trying to target the hipsand chest mostly starting out in child's pose. let's bring our big toes to touch. knees about shoulder width distanceapart walking your palms out in front of you
yoga works upper west side, so you can relax your head and chest down ontothe ground so if your forehead doesn't quite makeit down onto the mat you can always slide a block underneath here
and if there's any pain or tension through the lower back you can always bring your knees a little bit closertoward each other shrugging shoulder blades down yourback keep the neck long and start to take long deep belly breaths allowing the hips to sink down towardsthe heels relaxing the jaw, neck, shoulders let's take three more breaths right here and creating space at the back of theheart
and allowing your upper body to be heavy let's walk our palms back in make your wayinto a tabletop pose palms underneath your shoulders kneesunderneath your hips and take a few rounds of cat and cow so on an inhale drop the belly lift the gaze and as you exhale your spine bringing chin to chesttry to keep your elbows straight here take a few more rounds follow the rhythmof your own breath and just try to get the motion to comethrough your shoulder blades and upper body
starting to warm up the spine keepingyour fingertips spreading middle finger pointing towards the topto the mat take a few more rounds inhale look forward exhale round yourspine creates space between the shoulderblades and let's find our high push-up position walking your feet back keep yourshoulders over your wrists or maybe a couple inches past your wrists so thatyou're really high on the balls of your feet
tail bone lengthening towards your heelsfind your breath try not to hold your breath heart reaches forward on an exhale lower all the way down to yourbelly set your feet about hip with distanceapart and interlace your fingers behind yourlower back on an inhale chin and chest lift up keep your legs and feet down on themat for this first variation.squeeze your shoulder blades behind your back reallystart to get into the chest and upper back of the neck stays long. exhale
release it down will do a few morerounds just like that so still keeping our hips legs and feet down onto the mat on an inhale chin and chest rise up reach your knuckles towards your heels if you'd like to engage your legs go ahead and lift them up. if it's too much for your back to keep them down make sure you're not holding yourbreath here squeeze your shoulder blades a little bit more and exhale set it down bring your palms underneath yourshoulders and make your way into puppy
pose so keep your hips over your knees andjust walk up arms out in front you so you get a really deeper opening throughthe shoulders and chest here forehead relaxes down onto the mat same thing as before if your foreheaddoesn't quite make it you can always lower down the block instead so you should be feeling a good openingto the pectorals here if you'd like to make this pose littlebit deeper and going to the triceps press your palms together start to bendthe elbows and bring your knuckles
behind your head and you might need to walk your elbows out an inch or two in front ofyou here getting deeper into the shape keep your abdominals engaged sothere's no sway in your lower back try to melt your heart downtowards the ground let's bring our palms back down onto the mat and from here curl your toes under liftyour hips up towards the sky find your firstdownward dog bend your knees as much as you need to here
feet are hip width distance apart. palms areshoulder width distance apart fingertips spreading try to relax your neck as you curl yourtailbone up towards the sky getting into the backs of the legs and then slowly step forward to thetop of the mat take a forward fold bend your knees as much as you need toso instead of focusing on the hamstrings here we're going to lengthen the spine solet your head be heavy hold on to opposite elbows as you sway fromside to side may be lifting all 10 toes off the matto engage arches
lifting your quads of your knees pulling up through the legs. bend your kneesgenerously and slowly come all the way up to stand rolling one vertebrae at atime no rush here rolling shoulders down and away from theears on an inhalable palms reach up, palms come to touch as youexhale fold forward relax your neck halfway liftinhale exhale plant your palms find your highpush-up pose heart reaches forward one breath here exhale lower all the way down onto yourbelly find your cobra
on an inhale palms stay down chin andchest lift up keep your hips down onto the mat elbowshug in shoulders down and away from the ears and as you exhale lower your heart backdown and find your way into downward dog right leg rises up towards the sky andinhale go ahead and bend your right knee open up through your right hip try not to twist your upper body too muchhere let this be about your hips and legs only and with control step your rightfoot forward to the top in the mat
and lower your back knee down find yourlow lunge making sure you're right knee is not going past your right ankle both arms reach up starting to stretch into hip flexor,psoas, through your left leg think of pulling your upper body out ofyour waist here staying long through the spine breathingin and out through the nose let's come into a side bend bring yourright hand on your waist and reach your left arm up and over getting even deeper through your left hip flexors and maybe getting
a bit of a stretch to the left side ofyour ribs pull yourself back up the center dropyour palms down onto the mat left your back the offer the groundanswer to walk your palms over towards the left side if you're not so that both feet are parallel towardsthe shortages your mac tenure in a wide look at forwhich holds so now starting to get a little bit more into the hamstrings andhelps make sure your weight is evenlydistributed and try to relax your upper body as much as you can
let's get into the shoulders byinterlacing our fingers behind her lower back pain reaching your knuckles up andover you can always bend your knees a littlebit here a wide in your stance whatever you need to do let's bring our palms back down onto themat halfway left on in here what your palms all the way back towardsthe front bending and shear right knee so that you're finding your high lunch both arms reach up so you're on yourback tolls a few left but right knee is bent tryingto get your right by parallel towards
the ground seeking your hips down a little bitlower maintaining your left through the upper body let's take atwist right arm goes back left arm goesforward try to keep your shoulders over your hips year so you're not leaningforward early evening back at you really need to use your core for this so you can hug your lower abdominals inpressing your palms down stay strong through your back you really need to useyour actors here to twist
drop your left palm down onto the macright arm up in revealing into your left palm so you can roll right shoulder back take one more break here and then drop you're right palm to theinside of your right leg to heal your right foot all the way overto the edge if you're not to drop your back me down onto the mapped will come into lizard pose two skillsreally deep into the inner groin and thigh highs so stay up onto your palms if you'd liketo go deeper into it you can lower down
onto your forearms at the floors too far away here you canalways use a blocker to just focus on not using too muchstrength through your upper body so that you can really let your hips be happy it keeps squeezing your right knee intowards your bicep will stay here for another three to fivepaths soften the upper body a little bit morealmost at the palace if you're on your farm state come backup onto your palms call you back cuz under find your high push up holes takeone
deep breath here on the exhale oh you'repush-up all the way down to your belly finding your cobra pose once more inhale chin and chest licked up sheepyour elbows bent shoulders relaxed hips are down onto themapped exhale poll your heart for reading down and we find your way and downward facingdog crowing your toes under straightening the likes pressing your chest what's your thoughti is ready to go do the same sequence over on the second side
so this time left: like rises on inhaledventure let me in open up your left hip trying to twist your upper body so keepyour left shoulder rolling down getting your lucky to be the highestpoint secular left foot forward to the top of the night and drop your backing down finding yourlunch so let your hips inc down low without letting your left he got pastyour ankle here both times are reaching up china not cost too much of a sway inyour lower back so you need to engage your cum mileslightly squeezing your shoulder blades
behind your back that's come into a side then left palmon your waist right arm reaches up and over gettingdeeper three right plexus make sure you're still rolling yourright shoulder down and away from the air here should be no tension through the neckboth palms come back down onto the mat lift your back me of the ground and spinas you walk your palms over towards the right side if you're not straightening through both legs andfolding forward both feet parallel to
the shortage in fear not and we'll get deeper into the hamstringsand hits here as well sir to occupy homes over towards yourright foot right leg holding on to whatever you canhear and the further forward you walk your left fingertips the deeper you'llbe able to get into the side body left side of your reps remember that you can always bend yourknees if you need to trying not to lock the joints arehyper-extended let's switch sides start to walk yourpalms over towards your left foot
holding on to whatever you can crawlingyou're right fingertips forward as much as you can and even here just relax your chest downsouth in your neck let your head be heavy trying to hold those little tension asyou can to the neck and shoulders let this be about your lower body onlyand then spin your left foot forward to the top of the map so that you can findyour high lunch once more high in the ball if you're back toes both armsreaching up hits are sinking down low as you bendinto your left knee
trying to get your left by paralleltowards the ground let's find out west right arm forward left arm back sackingshoulders over hips look wherever is comfortable for your neck whatever helpsyou balance and really press your arms down engageyour fingers sync your hips a little bit lower and then drop you're right palm downonto the mat left arm rises up finding your twist leaning into yourright hand as you roll your left shoulder back keep your back me back like lifted
drop your left palm to the inside ofyour foot as you told you your foot all the wayover towards the edge appear matt will find or lizard pose a drop yourbacking down onto the mat you either stay up onto your palms aremaybe lower down launcher forms keep your left knee hugging in towardsyour left arm and we're here for a gonna man it i'mgetting really deep into the hips here and a crime use a block or two if youneed to and as much as possible you're onlyusing your arms to support yourself not to hold yourself out at the polls arestruggle against it
try to get yourself as comfortable asyou can hear so that you can hold it for 528 breasts set to come back up onto your palms callyou back to us under to look to your right knee find your high pressure polls on inhaledas you exhale or all the way down to your belly cobra chin and chest left up other exhale lower down find your way intodownward facing dog
curling your toes under straighteningyour likes pressing chest what's your thought is relaxing your neck look forward to the top for the mapstepper help both feet in between your palms halfway left whenyou get there exhale fold press to stand both arms reach upoverhead palms come to top shin as you exhale try your hands andtowards the heart but sticker second flow from here inhalable arm's reach up partscome to touch exhale hinge at the hips polled forwardhalfway left inhale
and then exhale step both beat backlower your push-up all the way down inhaling to cobraexhaled downward facing dog right like rises on an inhale and you're right me open up your righthip once more trying to get your right need to be the highest point here and then step your right foot forward tothe top in the matter spin your back heel parallel to the shortage appear notto find your were your two so you're bending deeply into your rightknee in pressing not right knee open externally rotating your right hippresent to both feet
both likes evenly shoulders they sackedover your hips extended side angle right forearm over your right i left armreaches up and over trying to get one long diagonal linefrom your left fingertips all the way down into your left foot look whatever works for your next year keep your head sinking down as low asyou can come back up into were here too and then bring both elbows in front viewbent on a 90-degree angle
from here swing you're right armunderneath your left binding once or twice and as you inhale let your elbows up as high as you canand on the exhale start to fold forward as low as you can maintaining yourwarrior to like so you're still bending and shear rate me and keeping your leftleg straight so this gets really deep into the hips if you can't go down all the way that'sfine try to hold halfway creating space to the back ofthe shoulder blades release your arms drop your palms downonto the mat
straight into both legs and find yourwhite look at former at fault relax your upper body inhale halfway lipped walk your palmsback to the top in the marked turn your right toes forward find yourhigh lunch three legged dog right leg which is upin back once more a bend your right knee open up your right hip and let's minorwear your to again by eight foot forward back foot parallel to the shortageappear much both arms reach out shoulders over your hips let'sstraighten i felt like finding your triangle pose hits go backchess comes forward
drop your right palm alongside your shinleft arm reaches up so don't really worry about how far downyour right palm is going here really all we're trying to do is linkthen both sides apart kids staying long through the spine sothere's no contraction or collapsing through the front body andit's looking up doesn't work for you just keep your head neutral bring your hand on your waist look down so that both palms can comedown bending and shear rate me bring your palms down to the mat andfind your pigeon pose
so you want to get your right kneebehind your right rest and feb here you're reaching your lifelike out behind you trying to sync your hit as low as you possibly can make sureyour weight is evenly distributed here before youstart to walk your palms out in front of you and fold forward so this does get really deep into thehips includes if at any point it's too much just backout and take a few breaths on a scale one to10 you wanna be at about a 45 there's really no reason to go more here
and so notice if you're leaning on yourright hip more than your left try to lay your upper body be relaxed so that gravity can pull your hips downa little bit lower who'll take three to five more baths here sector what your palms back in curl yourback toes under make your way back into downwardfacing dog and do any luck miss you need to hear get the blood flowing again for that butlike right hip and then we'll do the second side left like rises cool-headed
ensure left he open after that left hipand set your left foot forward to the top the matter spin your back right she'll parallel tothe shortage if you're not finding your warrior to on the secondside so the same you're bending and shearleft me in pressing your left eye open sinking your hips a little bit deeper let's come into extended side angle posefor me here left forearm over your left thigh rightarm reaches up and over one night nice diagonal line from yourright fingertips all the way down to
your right foot so that you have your right bicep alongyour ear ships are still sinking down low sheik your legs exactly as they are andon inhaled just let your upper body back up from bending your elbows in five unin 90 degree angle this time let's bring her left armunderneath are right binding once or twice as you inhale it shall possess hi in onthe exhale fold forward to the inside of your likesso you're still pending and you're left
me keeping your right leg straight pressingyour forms together brining through the upper back make sure you're still breathing heretoo deep breaths almost out of the polls unwind your arms straight through bothlegs both peter turned in in just one yearfor at fault softening the neck inhale halfway left start to walk yourpalms back towards the top of the mount find your three legged dog left likereaches up the mac can go ahead and ben
jor left me open up your left hip well it's coming to wear your to asecond time left foot forward right foot parallel to the shortagesappear not both arms reach out hips are sinkingdown low that's fine or chinalco straightening through your left leg hips go back just comes forward dropyour left palm along like right arm reaches up towards the sky maybe looking up but that's comfortable for your neck and so you can hold on sure shin heredrop a poem on a block
fingertips down onto the mac to you canjust press the outside of your power onto the inside of your shin using your abdominals to hold you uphere rolling your right shoulder back 0 0 good bring your right hand on your waist look down as you bend your left needboth hands come down and find your pigeon pose so this time you trying to bring yourleft me behind your left rest
reaching your right leg back behind youleveling your hips as you fold forward 0 so not leaning on one sidemore than the other and it's normal to have a site that's alittle bit tighter than the others so if that's the case for you here on thisleft side instead of trying to force your body to be doing the exact same thing they didon the other side just modify and adapt however you need to so you can always use a block or two tomake for a little bit closer towards you the man you're using your arms forsupport
but not struggle against the polls totry to let gravity do most of the work for you here i'll well i'll set to lift your head and chestback up and make your way into downward dog toany little if that's what you need to hear that's come down on 20s then come down on chair farms you wantto be sure that you can hold onto
opposite biceps and then set your palms and primes backdown onto the not curl your toes back under and lift yourhips up towards the sky coming into dolphin pose so this is just like downward dog exceptyou're down on your forms keep pressing your chest what yourthighs your head is our for the mac to really engage your shoulders here in keychapter baksh this is a pretty challenging pose alower down as much as you need to if you do need to
maybe walk your toes in a little bitmore trying to straighten through the legsrelaxing your neck block your feet out behind you and findyour form pike so your heart reaches forward one long line from the crown of yourhead all the way towards your heels squeezing your thighs together high on the balls of your feet loweryour hips down onto the mat walk your palms a couple inches in front of viewand a stretch the front body coming into stinks polls little bit of abackbend here
so let's commit to a chest open therefrom here you'll need to bring your left arm at a 90 degree angle and then startto roll lunch here left hip left shoulder keep your head down ontothe mat and use your right hand to press into the ground you might be used duringthe stretch against the wall so saint everything youwant to be getting an opening through the left side if you're pictorials deep into the biceps and shoulder of and you can play with the angle of yourelbow here so i like to keep my left arm
bent at a 90 degree angle for somepeople will prefer to have their arm at straight i'll just whatever gets you the deepeststretch seating get-go event opening for the front body in the chest good let's go towards the second sidestraighten your legs roll over onto your belly and this time your right arm bands and a90 degree angle role once you're right hip rightshoulder impress her left palm down into
the matter so that you can twist a little bitdeeper and starting to unwind from our pact is soslow down your breath the press yourself up into a comfortableseated pose will finish with a few seeded hip hop honors so bring the soles of thefeet to touch he's fall apart coming into a butterfly shape setting upnascent all here i'll let's come into a forward faultrelaxing your shoulders down and away
from the ears lengthen your spine set towalk it comes out in front of you and just stopped in the upper body thethe tendency not pose like this is to use our clients intense them up so thatthe knees stay higher-ups to see if you can relax relax like gravity pull your knees down gently you can always wide in the space betweenyour heels in your head so you can use a couple blocks tosupport your forehead if you need to just take five deep belly breast the mood
that's come out at the polls blockingyour palms back in slowly letting your about me and then go aheadand lie all the way down on chair back of trying your right knee in toward yourchest keep your left leg extended pressingyour left heel down into the mac getting into a hip flexor is one last time 0 may be doing if you can call roleswith your bike cuts any little as you need to do here 0 let's switch sides bring your left kneeand straighten your right leg down on be doing a few ankle rules on the sideand
what street both likes down onto the mat takeup as much space as you're comfortable taking coming into our corpse pose finalresting polls while palms facing up towards the skyand maybe allow your eyes close such slow down your breath the new and just give your body theopportunity to integrate all the elements appear practice givingyourself time to rest going back to whatever breath it'snatural to you the new
so this was your yoga for weight liftersclass i hope you enjoyed it thank you so much for watching my videoplease remember to subscribe to my channel like this video share it withyour friends thank you again namaste a there
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