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BeachTV Beginning Yoga 06 “Building Strong Foundations in Surya Namaskar B”

BeachTV Beginning Yoga 06 “Building Strong Foundations in Surya Namaskar B”


[ MUSIC ]>>NAMASTE, AND WELCOME
TO BEGINNING YOGA. MY NAME IS LISA BEHRENDT, AND
I’M JOINED TODAY IN THE STUDIO BY
DONNA, AND BY STEVE. TODAY’S CLASS IS
GOING TO INTRODUCE YOU TO SUYRA NAMASKAR B, SUN SALUTATION B. IT’S
ANOTHER CLASSIC YOGA SEQUENCE, AND IT FEATURES TWO POSES. UTKATASANA, FIERCE POSE,
NORMALLY CALLED CHAIR POSE IN MOST CLASSES, AND WARRIOR
I, WHICH IS VIRABHADRASANA I. IN THE WORDS OF B.K.S.
IYENGAR, THESE POSES TEACH US BY CREATING FIRM FOUNDATIONS. WE CAN BUILD POSES THAT ARE
MUCH STABLER AND STRONGER. SO, I HOPE YOU’LL JOIN US
NOW AND ROLL OUT YOUR MAT. LET’S GET STARTED. WE’RE GOING TO BEGIN ON OUR
BACKS TODAY IN APANASANA. [BACKGROUND MUSIC] SO
TAKE A MOMENT AND START TO DRAW THE KNEES
INTO THE CHEST. YOU CAN KEEP THE KNEES
APART IF YOU LIKE. TAKING THE HANDS TO THE SHINS
JUST GENTLY DRAW THE LEGS IN TOWARD THE CHEST. IF YOU WANT TO BLINK YOUR EYES
CLOSED, AND JUST TAKE A COUPLE OF MOMENTS TO BREATHE AND BE
MORE AWARE OF YOUR BREATH, LENGTHENING YOUR
SPINE ALONG THE MAT, RELAXING THE SHOULDERS DOWN. AND THEN MAYBE STARTING TO BRING
THE INNER KNEES CLOSER TOGETHER AND WRAPPING YOUR ARMS
AROUND YOUR SHINS. MAYBE A LITTLE GENTLE ROCKING
SIDE TO SIDE AS YOU BREATHE. [ MUSIC ] AND LET’S COME BACK TO CENTER. BRING YOUR INNER KNEES
AND INNER ANKLES TO TOUCH, AND THEN TAKE YOUR ARMS OUT
TO THE SIDE AND TURN THE ARMS SO THE PALMS ARE DOWN. IT GIVES YOU MORE
STABILITY THAT WAY. TRYING TO KEEP BOTH
SHOULDER HEADS ON THE FLOOR TAKE A DEEP INHALE, AND AS YOU EXHALE LOWER
THE LEGS ALL THE WAY DOWN TO THE RIGHT TRYING TO
KEEP THEM PRETTY MUCH STACKED. AND THEN ONCE DOWN LET THE LEGS
BE NICE AND HEAVY, VERY PASSIVE, AND FEELING THE TORSO
SPINNING TO THE LEFT, MAYBE TAKING THE GAZE
BEYOND THE LEFT FINGERTIPS. SMOOTH DEEP BREATHS, TYING TO
BREATHE INTO ALL FOUR SIDES OF YOUR TORSO, AND LET’S
TAKE ONE MORE BREATH HERE. AND AS YOU INHALE, PRESS
INTO YOUR RIGHT HAND AND BRING YOUR LEGS ALL
THE WAY BACK TO CENTER, AND JUST A LITTLE
WOBBLE SIDE TO SIDE. AND THEN LET’S SET IT UP FOR
THE OTHER SIDE SO, AGAIN, INNER KNEES, INNER
ANKLES TOUCH, DEEP INHALE, SHOULDERS RELAXED DOWN, EXHALE, LOWER THE LEGS ALL THE
WAY DOWN TO THE LEFT. GOOD. AND THEN LETTING
THE LEGS BE NICE AND HEAVY ALL THE WAY DOWN. AND IF THE SHOULDER
POPS UP THAT’S OKAY. AND THEN JUST BREATHE AS YOU TURN YOUR GAZE PERHAPS
BEYOND THE RIGHT FINGERTIPS. IF THAT’S NOT COMFORTABLE FOR YOUR NECK THEN JUST KEEP THE
SIGHT UP TOWARDS THE CEILING. TAKE ANOTHER BREATH OR TWO. AND THEN WITH AN INHALE
PRESS INTO THE LEFT HAND, BRING YOURSELF ALL THE
WAY BACK TO CENTER. WE’RE GOING TO MOVE A LITTLE BIT
WITH THAT SAME TYPE OF ACTION. SO TAKE A DEEP INHALE AND AS YOU
EXHALE LOWER THE LEGS ANY AMOUNT TO THE RIGHT DRAWING
THE BELLY DOWN. AND AS YOU INHALE BRING
THE LEGS BACK TO CENTER, AND EXHALE LOWER TO THE LEFT. GOOD. INHALE TO CENTER,
EXHALE LOWERING TO THE RIGHT. KEEP DRAWING THE BELLY BUTTON DOWN TOWARDS THE FLOOR
THOUGH YOUR SPINE. AND INHALE CENTER,
EXHALE TO THE LEFT AND INHALE CENTER ONE MORE SET. INHALE AND EXHALE, DRAW THE
BELLY DOWN, INHALE CENTER AND EXHALE TO THE LEFT
AND THEN COME BACK TO CENTER ON THE INHALE. JUST A LITTLE OPTION, THIS IS
GOING TO BE MORE CHALLENGING, SO IF THAT WAS ALREADY
CHALLENGING ENOUGH, WE’RE GOING TO TAKE ANOTHER
SET OR TWO WITH THE KNEES BENT. IF YOU WANT TO TRY THIS EXTEND
THE LEGS, BUT IT’S GOING TO BE A LOT MORE WORK
ON THE LOWER BELLY. TAKE A DEEP INHALE, INNER KNEES,
INNER ANKLES TOUCH, EXHALE, LOWER THE LEGS ANY
AMOUNT TO THE RIGHT. GOOD, YOU GUYS, INHALE
TO CENTER. IF YOU LOSE YOUR
BREATH BEND THE KNEES, COME BACK TO THE EASIER
VERSION, AND EXHALE, LOWER THE LEGS TOWARDS
THE LEFT ANY AMOUNT. GOOD. INHALE TO CENTER, LET’S
TAKE ONE MORE SET, KNEES BENT OR STRAIGHT, INHALING TO
CENTER, AND EXHALE LEFT, AND THEN MAKING YOUR WAY
BACK TO CENTER BEND THE KNEES IF THEY WERE STRAIGHT. WRAP YOUR ARMS AROUND
YOUR SHINS. GIVE YOURSELF A NICE
HUG, AND THEN WITH ALL THAT INTENSE BELLY WORK LET’S
RELEASE THE FEET TO THE FLOOR AND SET UP FOR A BRIDGE POSE. REACHING DOWN AND BRUSHING
THE HEELS WITH THE FINGERTIPS, TURN THE ARMS SO
THE PALMS FACE UP. ALLOW THE COLLAR BONES TO
BROADEN, TAKE A DEEP INHALE, FOLLOWED BY A SLOW
EXHALE, AND AT THE BOTTOM OF THE EXHALE PRESS
INTO THE FEET. BEGIN TO PEEL THE SACRUM OFF
OF YOUR MAT AND LIFT YOUR HIPS. LET’S INTERLACE THE
FINGERS UNDERNEATH SO ARMS ARE FULLY EXTENDED, WALKING THE SHOULDERS A
LITTLE CLOSER TOGETHER, KEEPING THE INNER EDGES OF
YOUR FEET PRESSING FIRMLY DOWN SO THE KNEES
DON’T SPLAY APART. AND TAKE ONE MORE
DEEP INHALE HERE, LIFT THE HIPS A TINY
BIT HIGHER IF YOU CAN, AND THEN RELEASE THE INTERLACE
AND VERY SLOWLY COMING DOWN VERTEBRA BY VERTEBRA. AND ONCE YOU’RE DOWN — TAKE YOUR TIME, SUCH A
GOOD EXERCISE FOR YOU BACK. SEPARATE THE FEED WIDE, TAKE
YOUR ARMS UP AND OVERHEAD, LET THE PALMS FACE EACH OTHER, AND THEN JUST WINDSHIELD
WIPER THE KNEES, RIGHT AND LEFT A FEW TIMES. JUST OPENING THE HIPS NICE AND
GENTLY, GOOD, AND THEN COME BACK TO CENTER, DRAW THE KNEES
BACK INTO THE CHEST, AND THEN ROLL TO
YOUR RIGHT SIDE. AND WE’RE GOING TO COME
UP TO TABLETOP POSITION. SO FACING THE FRONT OF YOUR
MATS, PADDING YOUR KNEES WITH YOUR BLANKET IF YOU NEED
TO, SPREADING THE HANDS NICE AND WIDE, YOUR SHOULDERS WILL
BE DIRECTLY OVER YOUR WRISTS. THE FINGERS RADIATING FROM THE
PALM, KNEES ARE UNDER YOUR HIPS, WITH AN INHALE LET’S ARCH. SO COMING INTO SOME DOG AND
CAT STRETCHES, AND THEN EXHALE TO ROUND, DRAWING THE BELLY
IN AND UP, INHALE COMING BACK TO THE ARCH, AND EXHALE
ROUNDING, SMOOTH BREATHING, AND ONE MORE JUST LIKE THAT. [ MUSIC ] AND THEN MAKE YOUR WAY
BACK TO NEUTRAL TABLE TOP. WE’RE GOING TO TUCK TOES
AND TAKE CHAKRAVAKASANA. WE’VE TAKEN THIS
EXERCISE BEFORE. SO TUCK THE TOES, AND THEN SEE IF YOU CAN ADJUST THE
KNEES A LITTLE FURTHER AWAY FROM YOUR HANDS SO THE
FEET ARE VERY FLEXED. AND AGAIN, WE’LL COME INTO
THE ARCH ON THE INHALE. EXHALE, ROUNDING, KEEP EXHALING AS YOU LOWER YOUR SITTING
BONES ONTO YOUR HEELS. AND THEN WITH AN INHALE COME ALL
THE WAY BACK THROUGH TABLE TOP TO THE ARCH, EXHALE ROUND, KEEP
EXHALING, SITTING BONES TO HEEL. AND LAST TIME JUST LIKE THAT. SMOOTH EXHALE, KEEP EXHALING,
SITTING BONES TO HEELS, AND THEN COMING BACK TO ALL
FOURS, TABLE TOP ON YOUR INHALE. TOES ARE ALREADY TUCKED, EXHALE. LET’S COME INTO OUR FIRST
DOWNWARD FACING DOG. NICE BIG BEND IN THE KNEES,
COME WAY UP ON THE TIPPY TOES, EXTEND THE SPINE LONG,
PRESSING INTO THE HANDS. AND THEN STRAIGHTENING
THE LEGS, INHALING HERE, AS YOU EXHALE DRAW THE BELLY IN, LOWER THE HEELS TOWARDS
THE FLOOR. ARMS ARE FIRM —
UPPER ARMS ARE FIRMING IN TOWARDS THE SIDES
OF YOUR HEAD. AND THE SIDES OF YOUR HEAD
ARE EXTENDING FORWARD. GOOD. COME BACK UP
ON YOUR TIPPY TOES AND BRING YOUR LEFT FOOT A
LITTLE CLOSER TO YOUR LEFT HAND. HEEL DOWN JUST A LITTLE
BIT, A FEW INCHES, AND THEN TAKE YOUR RIGHT
FOOT BACK A LITTLE FURTHER FROM YOUR RIGHT HAND STAYING ON THE TOE MOUNDS
— UP ON THE TOES. AND AS YOU PRESS
INTO THE TOE MOUNDS OF THE RIGHT FOOT BOTH
LEGS SHOULD BE STRAIGHT. YOU’RE DRIVING THE THIGH BONE INTO THE HIP SOCKET STRETCHING
THE BACK OF YOUR LEFT LEG. THIS CAN BE RATHER INTENSE. SO MOVE CAREFULLY, MOVE SLOWLY,
WE DON’T WANT ANY INJURIES, JUST A NICE STRETCH IN
THE BACK OF THE LEFT LEG. BOTH HIPS SHOULD
BE LIFTING EVENLY. GOOD. AND THEN SOFTEN THE KNEES AND GO AHEAD AND
SWITCH THE FEET. SO YOU’RE DRIVING THE TOES
MOUNDS OF THE LEFT FOOT INTO THE FLOOR STRETCHING
THE BACK OF THE RIGHT LEG, STILL IN YOUR DOWNWARD
FACING DOG. LET’S TAKE ANOTHER FULL BREATH
HERE, AND THEN COME BACK TO YOUR REGULAR DOWNWARD FACING
DOG, SO THE FEET WILL KIND OF ADJUST MID-WAY BETWEEN
THOSE TWO POSITIONS. HEELS LOWERING TOWARDS THE
FLOOR, TAKE A DEEP INHALE HERE, AND AS YOU EXHALE GO AHEAD AND LOWER THE KNEES
ALL THE WAY DOWN. STAY ON TOP TOES THOUGH, AND
JUST SIT BACK ON THE HEELS. IF THIS IS UNCOMFORTABLE FOR
YOUR KNEES THEN JUST COME TO KNEELING, AND THEN
INTERLACE YOUR FINGERS AND JUST ROLL THE
WRISTS A FEW TIMES. GOOD. JUST TAKING SOME OF
THE PRESSURE OFF OF THE HANDS AND THEN WE’LL COME BACK TO
ALL FOURS, NEUTRAL TABLE TOP. GO AHEAD AND TAKE THE TOPS OF
THE FEET DOWN TO THE FLOOR, SO EXTENDING THE TOENAILS
BACK, LET’S TAKE A TWIST. SO WITH AN INHALE
LEFT ARM REACHES UP, AND AS YOU EXHALE SWEEP
THE BACK OF THE HAND THROUGH BRINGING
THE LEFT SHOULDER AND LEFT CHEEK TO THE FLOOR. WITH AN INHALE SWEEP
YOUR RIGHT ARM UP AND EXHALE SWEEP IT BEHIND,
LOOKING FOR WAISTBAND OR MAYBE THE LEFT HIP CREASE,
DRAWING THE RIGHT SHOULDER ON TOP OF THE LEFT, SO
LEANING BACK A LITTLE BIT AND JUST A LAST BREATH HERE. AND THEN INHALE THE RIGHT
ARM UP, EXHALE SWEEP IT DOWN COMING BACK TO ALL FOURS. LET’S JUST TAKE ONE
DOG AND CAT STRETCH. SO INHALE AND ARCH, EXHALE AND
ROUND, AND THEN COMING BACK TO NEUTRAL LET’S
TAKE THE OTHER SIDE. SO WITH AN INHALE THE
RIGHT ARM REACHES UP AND AS YOU EXHALE SWEEP THE
BACK OF THE HAND THROUGH, RIGHT SHOULDER, RIGHT
CHEEK TO THE MAT, AND THEN INHALING
THE LEFT ARM UP AND EXHALE SWEEPING IT
BEHIND LOOKING FOR HIP CREASE OR MAYBE JUST THE WAISTBAND OF
YOUR PANTS, AND THEN DRAWING THAT SHOULDER BACK STACKING IT OVER THE RIGHT GETTING
ALL KINDS OF LENGTH. GOOD — GOOD SAVE [LAUGHTER]. VERY NICE, AND WITH AN INHALE
TAKE THE LEFT ARM BACK UP AND EXHALE SWEEP IT DOWN COMING
BACK TO ALL FOURS, AND ONE DOG AND CAT STRETCH INHALE
ARCH, EXHALE ROUND. COME BACK TO NEUTRAL, TUCK THE
TOES AND MAKE YOUR WAY BACK TO DOWNWARD FACING DOG. BRINGING THE INNER EDGES
OF YOUR FEET TOGETHER NOW, WITH AN INHALE TAKE THE
RIGHT HEEL UP AND BACK. TRY TO KEEP THE HIPS
LEVEL AND THEN WITH AN EXHALE BEND THE RIGHT
KNEE, SHIFT YOUR SHOULDERS OVER YOUR WRIST, ROUND THE BACK AND BRING YOUR KNEE
IN TOWARDS YOUR NOSE. MAYBE TOUCH YOUR NOSE
OR YOUR FOREHEAD, AND THEN INHALE THE LEG
ALL THE WAY BACK UP. EXHALE LOWER THE RIGHT FOOT
NEXT TO THE LEFT, INHALE, COME FORWARD TO PLANK,
AND YOU MAY NEED TO ADJUST YOUR FEET BACK
OR YOUR HANDS FORWARD SO SHOULDERS ARE OVER WRISTS. AND WITH AN EXHALE
LIFT THE HIPS UP AND BACK, DOWNWARD FACING DOG. INHALE THE LEFT HEEL UP AND BACK
AND EXHALE KNEE TOWARDS NOSE, ROUND THE BACK A LOT, DRAW THE
LEFT SHIN HIGH OFF OF THE FLOOR, AND THEN INHALE THE
LEG ALL THE WAY BACK UP AND EXHALE LEFT FOOT
MEETS RIGHT. INHALE TO PLANK AND
EXHALE DOWNWARD FACING DOG. SOFTEN THE KNEES AND WALK THE
FEET FORWARD TO THE HANDS. I’D KEEP THE FEET
HIP-WIDTH APART HERE, AND WITH AN INHALE COME HALFWAY UP TO EXTEND THE
SPINE AND EXHALE FOLD. INHALE SWEEP THE ARMS OUT TO THE
SIDES, CIRCLE THEM OUT AND UP, COME ALL THE WAY TO STANDING
AND EXHALE DRAW THE HANDS DOWN THROUGH HEART CENTER. MOVING INTO UTKATASANA,
FIERCE POSE, AND I KNOW I SAID
CHAIR POSE EARLIER TOO. YOU’LL SEE WHY IN JUST A SECOND. SO WITH YOUR FEET HIP-WIDTH
APART START TO BEND THE KNEES AND EXTEND YOUR ARMS
OUT IN FRONT OF YOU, PALMS FACING EACH OTHER. AND THEN PUT A LITTLE
MORE WEIGHT IN THE HEELS AS THE HIPS SINK DOWN FURTHER LIKE YOUR WERE GOING
TO SIT IN A CHAIR. KEEP DRAWING THE BELLY IN,
RELEASE THE TAILBONE DOWN AND TRY TO LIFT YOUR CHEST
BUT KEEP SINKING THE HIPS. AND THEN TAKE THE ARMS UP
AND OVERHEAD IF YOU CAN. TAKING ANOTHER BREATH HERE,
IT’S A VERY INTENSE POSE. AND THEN EXHALE FOLD, HANDS COME TO THE FLOOR THEN THE KNEES
STRAIGHTEN, INHALE HALFWAY UP AND AS YOU EXHALE HANDS
COME TO THE FLOOR. GO AHEAD AND TAKE THE LEFT LEG
BACK AND BRING THE KNEE DOWN. SO LOW LUNGE, EXTEND THE
LEFT TOENAILS BACK AND THEN WITH AN INHALE TAKE THE
ARMS UP AND OVERHEAD, AND BRINGING THE PALMS
TOGETHER EXHALE HANDS DOWN THROUGH HEARTS CENTER. LET’S TAKE A TWIST AGAIN, LEFT ELBOW ACROSS JUST STAYING
HERE FOR ANOTHER BREATH. IF YOU’D LIKE TO
CHALLENGE YOURSELF AND FIND THAT FIRM FOUNDATION,
TUCK THE LEFT TOES AND MAYBE JUST COME OFF
THE LEFT KNEE [SILENCE] AND WITH AN INHALE COME ALL THE
WAY BACK UNWINDING TO THE FRONT, ARMS OVERHEAD, EXHALE
HANDS TO THE FLOOR. STEP ALL THE WAY
BACK TO PLANK POSE, AND DOWNWARD FACING DOG TAKING
ANOTHER FULL BREATH HERE, AND THEN SOFTENING THE
KNEES WALK THE FEET FORWARD TO THE HANDS. INHALE HALFWAY UP, FEET
HIP-WIDTH APART AND EXHALE TO FOLD DEEPLY, DRAW
THE BELLY IN. WITH AN INHALE CIRCLE THE ARMS
OUT AND UP, COME ALL THE WAY TO STANDING, AND EXHALE
HANDS THROUGH HEARTS CENTER. ONE MORE UTKATASANA HERE, SO BENDING THE KNEES
EXTEND THE ARMS OUT IN FRONT OF YOU AGAIN, CHAIR POSE. SO PLUGGING THE UPPER ARMS
INTO THEIR SHOULDER SOCKETS, STAYING BROAD ACROSS THE COLLAR
BONES, SIT INTO THE HEELS, HIPS DROP, CHEST LIFTS AND THEN
MAYBE ARMS CAN COME OVERHEAD. IT’S QUITE CHALLENGING,
DEEP INHALE AND WITH AN EXHALE
FOLDING FORWARD. INHALE HALFWAY UP, EXTEND THE
SPINE AWAY FROM THE THIGHS, EXHALE, HANDS COME TO THE FLOOR AND THE RIGHT LEG SWEEPS
BACK LOWERING THE KNEE DOWN AND THEN EXTEND ALL
FIVE TOENAILS BACK. WITH AN INHALE COME INTO YOUR
LOW LUNGE, ARMS OVERHEAD, PALMS COME TOGETHER, EXHALE
HANDS THROUGH HEARTS CENTER AND THE RIGHT ELBOW WILL
COME ACROSS THE LEFT THIGH. HOOK IT — USE THAT HOOKING
ACTION TO SPIRAL THE TORSO TO THE LEFT AND THEN FOR A
CHALLENGE, IF YOU’D LIKE, COMING OFF THE BACK KNEE. WHEREVER YOU’RE AT, WITH
AN INHALE COME BACK, UNWIND THE CENTER,
RELEASE THE ARMS OVERHEAD AND EXHALE HANDS DOWN,
STEP BACK TO PLANK AND DOWNWARD FACING DOG. SOFTENING THE KNEES, GO AHEAD
AND WALK THE FEET FORWARD TO THE HANDS AGAIN, INHALE
HALFWAY UP, EXHALE TO FOLD AND, AGAIN, LET’S SWEEP
THE ARMS OUT AND UP. COME ALL THE WAY TO
STANDING AND EXHALE HANDS DOWN THROUGH HEARTS CENTER. SO LET’S PUT IT ALL
TOGETHER NOW. SURYA NAMASKAR B, SUN SALUTE B, SO BRINGING YOUR FEET
TOGETHER BIG TOES TOUCH, HEEL ARE ABOUT AN INCH,
INCH AND A HALF APART, THAT’S TO KEEP THE OUTER
EDGES OF YOUR FEET LINING WITH THE EDGES OF YOUR MAT. SO HERE WE GO, BEND THE
KNEES, ALLOW THE HIPS TO DROP, UTKATASANA, AND EXHALE FOLDING
FORWARD, HANDS TO THE FLOOR, KNEES STRAIGHTEN, INHALE
HALFWAY UP, EXTEND THE SPINE, EXHALE HANDS COME TO THE FLOOR,
STEP ALL THE WAY BACK TO PLANK AND THEN SHIFT THE
WEIGHT FORWARD AND SLOWLY LOWER ONTO THE BELLY. EXTEND THE TOENAILS BACK; WE’RE TAKING JUST A LOW
COBRA, LIFTING THE CHEST. JUST TWO BREATHS
HERE, NICE AND SLOW AND WITH AN EXHALE LOWER DOWN. YOUR CHOICE WE’RE GOING TO
NEED A DOWNWARD FACING DOG. SO YOU CAN PRESS UP TO PLANK
OR PRESS UP TO ALL FOURS, YOU CHOOSE AND WE’LL MEET
IN DOWNWARD FACING DOG. AND WITH AN INHALE TAKE
THE RIGHT HEEL UP AND BACK, AS YOU EXHALE STEP FORWARD ALL
THE WAY UP BETWEEN THE HANDS IF YOU CAN, AND IF NOT, USE
YOUR RIGHT HAND TO ASSIST. SPIN THE BACK HEEL DOWN
NOW AND AS YOU LOOK AT YOUR FEET YOU’LL WANT TO HAVE
THE HEELS PRETTY MUCH ALIGNED SO THE LEGS DON’T OVERLAP
— THE FEET DON’T OVERLAP. AND I KIND OF LIKE TO HAVE
ABOUT AN INCH BETWEEN THE HEELS. THAT WILL HELP SQUARE THE HIPS. AS YOU SINK INTO THE
FRONT KNEE ROOT DOWN — ANCHOR DOWN TO THE OUTER
EDGE OF YOUR LEFT FOOT. NOTICE IF THE RIGHT HIP
DRIFTED OUT TO THE SIDE, MAYBE TAKE THE HAND TO THE HIP AND PRESS IS BACK
TO THE MIDLINE. GOOD. AND THEN KEEPING
THE CHEST FACING FORWARD, HANDS TO THE HIPS,
INHALE COME ALL THE WAY UP AND EXTEND THE ARMS OVERHEAD,
BIG BEND IN THAT FRONT KNEE. ROOTING IN THE OUTER EDGE OF THAT LEFT HEEL GIVES YOU AN
ANCHOR, A STABLE FOUNDATION, AND THEN SEE IF YOU CAN BRING
MORE OF YOUR LEFT CHEST FORWARD SO YOU TRULY ARE FACING
THE FRONT OF YOUR MAT. GOOD, YOU GUYS [LAUGHTER]
DEEP INHALE AND EXHALE. GO AHEAD AND FRAME YOUR FRONT
FOOT WITH YOUR HANDS OR — YES, WITH YOUR HANDS
SPIN OFF THE BACK HEEL, STEP BACK TO PLANK,
AND LOWER TO THE BELLY. TOENAILS ARE BACK, PUBIC
BONE ROOTS, INHALE FOR COBRA AND A SLOW EXHALE
ALL THE WAY DOWN. AGAIN, YOUR CHOICE, WE’RE GOING
TO MEET IN DOWNWARD FACING DOG. SO TUCKING TOES WE’RE COMING TO ALL FOURS LIFTING
THE HIPS UP AND BACK. LET’S TAKE A FULL BREATH HERE AND WITH YOUR INHALE LIFTING
THE LEFT HEEL UP AND AWAY AND EXHALE KNEE TOWARDS NOSE. REALLY ROUND A LOT SO YOU CREATE
SPACE FOR THAT LEFT SHIN BONE TO COME FORWARD AND THEN
SPIN THE BACK HEEL DOWN. ABSOLUTELY USE YOUR LEFT HAND
TO GUIDE THE FOOT IN POSITION. IT WILL COME IN TIME. SPIN THE BACK HEEL
DOWN AND CHECK OUT THE ALIGNMENT OF YOUR FEET. SO HEEL TO HEEL OR
JUST A TINY BUT WIDER. THAT RIGHT BIG TOE IS TRYING
TO ANGLE TOWARDS THE FRONT OF YOUR MAT, AND THEN
BENDING INTO THE LEFT KNEE, MAYBE TAKING LEFT
HAND TO LEFT HIP. NOTICE IF THE HIP DRIFTED OUT TO
THE SIDE, KEEP IT PRESSING IN, EVERYTHING FIRMS
INTO THE MIDLINE. SO WE CREATE THAT STRONG,
STABLE POSE AND THEN BEGINNING TO LIFT THE CHEST,
HANDS TO THE HIPS, INHALE, COME ALL THE WAY UP. KEEP ROOTING THROUGH THE
OUTER EDGE OF YOUR RIGHT HEEL AND THEN TAKING THE
ARMS OVERHEAD. RIGHT CHEST COMES FORWARD,
BEAUTIFUL STRONG POSES, DEEP INHALE AND EXHALE
HANDS COME TO THE FLOOR. SPINNING OFF THE BACK
HEEL STEP TO PLANK POSE, LOWERING ONTO THE BELLY ALL IN
ONE PIECE, GOOD JOB YOU GUYS, TOENAILS EXTEND BACK,
COBRA POSE. AND EXHALE LOWERING DOWN,
MAKING YOUR WAY BACK TO DOWNWARD FACING DOG AND TAKING ONE MORE FULL
BREATH HERE EXTENDING THE SPINE AND BENDING THE KNEES, WALKING
THE FEET FORWARD TO THE HANDS. INHALE LIFTING THE
CHEST HALFWAY. ARDHA UTTANASANA, AND EXHALE
UTTANASANA, FOLDING DEEPLY. WE’RE GOING TO COME
BACK TO CHAIR POSE HERE SO BEND THE KNEES, DROP THE
HIPS AND TAKE THE ARMS OVERHEAD IF YOU CAN OR EXTEND
IT OUT IN FRONT, SINK WAY DOWN AS
YOU LIFT THE CHEST. AND WITH YOUR INHALE COME
ALL THE WAY TO STANDING AND THEN HANDS DOWN
THROUGH HEARTS CENTER. GOOD WORK, INHALE SWEEP YOUR
ARMS OUT TO THE SIDE AND UP AND OVERHEAD, EXHALE FOLDING
FORWARD, INHALE HALFWAY UP TO EXTEND THE SPINE,
EXHALE HANDS TO THE FLOOR. GO AHEAD AND WALK THE FEET
BACK TO DOWNWARD FACING DOG. JUST A COUPLE OF BREATHS HERE AND WITH AN EXHALE LOWER
THE KNEES DOWN TO THE FLOOR AND TAKE A VERY BRIEF
CHILD’S POSE. SWEEPING YOUR HANDS BACK BY
THE FEET ALLOW THE SHOULDERS TO ROUND, MAYBE JIGGLE
A LITTLE SIDE TO SIDE, GET RID OF ANY TENSION
THAT BUILT UP, COME BACK TO YOUR BREATHING,
AND THEN PLACING YOUR HANDS NEXT TO YOUR OUTER KNEES, KEEPING
YOUR CHIN IN TOWARDS YOUR CHEST, VERY SLOWLY ROUND ALL
THE WAY UP TO SEAT. TAKE YOUR ARMS OUT AND
UP OVERHEAD, PALMS TOUCH, EXHALE HANDS DOWN THROUGH
HEARTS CENTER, CLOSING THE EYES, TAKING A MOMENT TO REFLECT
ON YOUR PRACTICE TODAY. AND JUST SILENTLY GIVE THANKS
FOR YOUR HEALTH AND WELLBEING. THANK YOU SO MUCH FOR WATCHING. I HOPE YOU’LL JOIN
US AGAIN REALLY SOON. NAMASTE [ MUSIC ]

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