Hello and welcome to this energizing vinyasa flow.
For the flow today it would be great if you have a strap if you don't have a strap available just grab a towel or rolled up sweatshirt or yeah something similar And if you have available,
Two blogs would be great.
But yeah,
If not,
Just take two books or whatever is available to you.
So yeah,
Let's get started.
So bring your arms up,
Inhale,
Your arms overhead.
And exhale,
Bring your hands towards center.
Inhale your arms up.
Big reach overhead and exhale,
Lower your hands to your heart center.
One last time.
Big inhale.
And exhale.
Lower your hands to your heart center.
From here place your right hand beside you.
And inhale your left arm overhead,
Gaze fallows.
You can come onto your forearm if that's available to you.
And switch sides,
Left hand grounded.
Reach up your right arm overhead.
Gaze follows.
Reach into your side stretch.
And come to center.
And exhale,
Come to your right side.
And you can just follow your own breath here.
Too gently.
Wake up our side body.
And one more to your left.
And come to center.
Beautiful.
From here,
Come to your 4.
0.
And we will start by warming up our wrists.
So flip your palms towards the sky.
You can go.
One hand after the other or both together.
And.
.
.
Just make very,
Very light circles over your wrist.
We always want to warm up our joints.
To make sure to prevent any injury Try to maintain a straight spine.
Gaze is just in front of you.
Beautiful.
And from here,
Flip your palms again.
Palms on the mat this time and your fingers point towards your knees.
From here,
To intensify the stretch you can just Lean back.
Towards the back of your mat.
And you will feel the stretch.
Perhaps in your fingers and your wrists and your lower arms.
Gaze again just in front of you.
Always connect with your breath and yoga.
Inhale and exhale through the nose.
And come back to center.
From here.
Let's make big circles with our right knees from the front to the back.
Warm up our hips Let's reverse the movement.
Let's repeat that on the other side.
Big circles with our left knee.
To the back of the mud.
And reverse the movement here.
Big circles to the front.
Perfect.
To center.
Let's grab the strap for a second and come if it's available to you.
Onto your toes.
Grab the strap a bit more than met with a part or whatever if it's comfortable to you.
And let's inhale our strap.
And back.
And open through the chest.
You need to move forward a little.
And exhale to the front.
Big inhale.
Reach through the chest.
Gaze is up.
And bring the strap forward.
Round your spine.
Chin to chest.
And inhale,
Big reach towards the back.
And exhale towards the front.
Let's do one more here.
And exhale towards the front.
Great.
You can place your strap aside.
And from here,
Bring your right toes towards the back,
Extend your legs.
From here,
Inhale your foot.
Bring your foot towards your buttocks and inhale,
Gaze us out.
Exhale,
Bring your knee to nose.
Inhale,
Rise.
Exhale,
Knee to nose,
Round your spine,
Chin to chest.
Inhale,
Rise.
Exhale,
Knee to nose.
Inhale,
Rise.
Exhale,
Need to nose one more time for this variation.
Of cat cow.
And come back to center.
Let's do the other side,
Extend.
Your left leg towards the back of your mat Inhale,
Bring your left foot towards your buttocks.
Reach through the chest.
Okay,
This is up.
And exhale,
Knee to nose.
Inhale,
Right.
Exhale.
Knee to nose.
Inhale,
Rise.
Exhale,
Chin to chest,
Knee to nose this variation of cat pose.
Inhale,
Rise.
Exhale cat.
In her eyes Exhale,
Kick.
Perfect.
Com.
To your full point near.
And from here push back.
Your first downward facing dog.
You can walk your dog here.
Just wake up the entire back side of our body.
Perhaps you want to take a hold of your calf,
Look underneath your armpits for a slight twist.
And.
.
.
When you're ready,
Comb.
To your downward dog Make sure your feet are parallel.
Your hip bones are pointing towards the corner of the room.
Your armpits are turned towards each other,
Fingers spread wide,
Gaze towards your knees.
Feel the stretch in your entire backside.
From here,
Walk your hands.
Toward your feet.
Grab the opposite elbows.
And come to ragdoll and just swing your upper body Up and down.
You can bend your knees.
That's much as needed.
Just to gently Wake up this button here.
And swing from right to left,
Left to right.
Find stillness and nod your head yes And look from one shoulder to the other.
Just to make sure our neck is nice and warm and the joints.
Already.
Fall slow.
And from here slowly vertebrae by vertebrae.
Comma.
Just standing.
And roll your shoulders back once or twice.
And let's come to stand.
And front of the mat.
Let's begin our flow with a couple of sun salutations.
Inhale your arms up overhead.
Exhale.
Forward fold.
In her half-well lift.
Exhale,
Plant your palms.
Step or jump back to High Plank,
Your version of Chaturanga.
Exhale here.
Inhale,
Upward facing dog.
Exhale.
Downward facing.
Dock.
Let's remember the cues here,
Feet are parallel.
Hip bones pointing towards the corner of the room.
Armpits turned towards each other,
Shoulders away from the ears.
Fingers spread white.
Gaze towards your knees.
Gaze between your hands.
And step or jump between your hands in a half while.
Exhale,
Forward fold.
And inhale,
Rise to stand,
Arms overhead.
Slide back,
Bend if you feel like it.
And exhale.
Bring your hands to heart center.
And come to standing.
Let's repeat that one more time.
Inhale.
Your arms up,
Slap,
Back bend,
Exhale,
Forward fold.
In her halfway lift.
Excellent.
Plant palms.
Step or jump back to high plank,
Lower chaturanga.
In her upward facing dog.
Exhale,
Downward facing dog.
Let's take a couple of breaths here.
Feel the stretch in your entire backside.
Gaze between your hands and step or jump between your hands in a halfway lift.
Excel forward fold.
Inhale your arms up.
Slide back bend and exhale,
Hands to heart center.
Come to standing.
Let's continue with Sun Salutation B.
And come to chair pose.
Arms are beside your ears.
Make sure your tailbone is tucked under.
And your knees are touching.
So are your big toes.
Excel forward fold.
And how far I lived.
Plant your pumps.
Step or jump back to a high plank,
Lower Chaturanga.
Inhale,
Outward facing dog.
Exhale,
Downward facing dog.
Inhale your right.
Leg up.
Step your right foot between your hands.
And come to your warrior one.
Make sure here that your hips are square to the front of the mat.
Your right knee is pointing.
Towards your right pinky toes.
And your back foot is at a 45 degree angle.
Frame your front foot inhale your right leg up If it's in your practice,
Come to your three-legged chaturanga.
And high upward facing dog.
Exhale,
Downward facing dog.
Inhale your left leg up.
Dab your left foot between your hands.
And come to your warrior one on the left side.
Remember the cues here.
Left knee pointing towards your left pinky toe.
Shoulders away from the ears.
Exhale from your front foot.
And three-legged chaturanga.
If it's within your practice.
Inhale,
Wood-facing dog.
Excel.
Downward facing dog.
Let's stay here for a couple of breaths.
Gaze between your hands.
Or jump between your hands.
And half way left.
Exhale forward fold.
And come to chair pose.
Stay here.
Stay strong.
And Samastitihi,
Hands to heart center.
Calm,
Just standing.
So bring one hand over your heart.
One over the belly.
And just feel the heartbeat against your palm for a moment here.
Feel the heat you've created within your body so far.
And just notice.
And let's continue with our flow.
Again come to your chair pose.
Make sure your tailbone is tucked under.
Knees are touching.
From here,
Bring your hands to heart center.
And bring your left elbow to the outside of your right knee.
Hands are still at the heart center,
Gaze is over your right shoulder.
And here your left knee likes to come forward,
So make sure.
To push it back a little.
So that way the knees are aligned.
What is in front of you?
And from here,
Your standing leg is your right leg.
Bring your left foot.
Towards your buttocks.
Find your focus.
Find your gaze.
And extend.
The left leg towards the back of the mat.
And slowly.
Bring your toes.
Towards the mat.
Stay in your twist here.
Date for a moment.
And.
Inhale,
Calm.
To twist at lunge your arms are open towards the right side of the mat.
And from here.
Exhale lower to mat.
And high rise.
Extend your legs.
Exhale,
Lower left knee to mat.
In her eyes.
Exhale,
Lower.
In high rise.
Exhale,
Lower.
In her eyes always try to twist a bit deeper.
Exhale lower inhale rise and right hand meets the left and bring your arms to cactus arms you're still in your High lunch.
And exhale lower left knee to mat open through the chest Towards the sky.
And hair rise.
Exhale lower.
Inhale,
Rise.
Exhale lower strong in the legs here inhale rise Exhale lower.
In high rise.
Beautiful.
Come to your rear one.
And,
And lace.
The hands behind your back.
Open again through the chest.
Pull your Pull your hands towards the.
.
.
Match.
And with your next exhale,
Come to Humble Warrior.
Make a bit more room with your right leg if necessary.
And bring the crown towards the mat and maybe you are here And that's totally fine.
Maybe you're here your crown is touching the mat and your arms are pulling towards the front of the mat And I come to standing.
Twist your.
.
.
Toes from your back foot and from here come into arrowhead Your weight is on top of your right leg.
And from here.
Come to your stock pose.
Left knee is up.
Find your balance.
Find your point of focus in front of you.
And from here,
Lean forward into your rear one.
Find the gaze in on the floor in front of you.
And find your variation.
Of Warrior 3.
Maybe your airplane arms,
Maybe prayer pose,
Maybe Prayer pose behind your back.
And come back.
To your start pose.
And come.
Just standing.
Great job.
Let's repeat that.
On the other side Inhale,
Come to your chair pose.
Bring your hands to heart center.
And right elbow comes to the outside Off your left knee,
Remember the cues here.
Your right knee comes forward this time so try to push it back And feel the stretch.
Between your shoulder blades It's in front of you.
This time.
Your standing leg.
Is your left leg and bring bring your right foot.
Towards your buttocks.
Make sure your knees are pressing in towards each other.
And extend.
Your right leg.
Towards the back.
And lower.
Stay in your twist.
Find your balance.
And.
.
.
Open your arms up towards the left side off the mat Stand both legs make sure I'm so strong And exhale,
Lower your right knee to mat.
Inhale,
Rise.
Exhale or.
.
.
In her eyes twist deeper.
Exhale,
Lower.
In her eyes Exhale,
Lower.
Inhale,
Rise.
One more time,
Twist deeper here.
And come to standing.
Left hand meets the right.
And bring your arms to cactus arms.
From here,
Exhale,
Lower your right knee,
Open through the chest,
Gaze towards the sky.
And high rise,
Extend both legs.
Exhale lower.
In her eyes Exhale,
Lower.
And high rise two more times strong on the legs Last time,
Exalor.
Inhale,
Come to standing from here and lays the hands behind your back.
Ground your right foot for the setter.
90 degree angle and pull your hands back towards the mat open through the chest And exhale,
Come to your humble warrior.
The left shoulder goes to the inside of your left knee.
And inhale.
Welcome to standing.
Welcome to High Lunch.
And shift forward weight on top of your Left leg.
Coming into her head here.
And.
.
.
Shifting.
Into your stock pose.
Right knee is lifted.
And again here,
Let's find your variation of warrior three.
Make sure your standing leg is strong.
Find your guess.
Red foot is flexed.
Hips are squared off.
And.
.
.
Come back.
Two-stalk pose.
And two standing.
Take a couple of breaths here.
And inhale your arms up,
Overhead,
Access left back bend,
Forward fold.
In a halfway lift,
Exhale,
Plant bumps.
Step or jump back to her plank,
Lower chaturanga,
Make sure your arms are close to your body as possible.
In her upward facing dog.
Shoulders away from the ears,
Reach through your chest.
And exhale.
Downward facing dog.
Inhale your right leg up.
Up your right foot.
Between your hands and Wimp me up.
To warrior two.
Find your center here.
Your gaze is on top of your right middle finger.
And.
.
.
Come to your reverse warrior.
Either slide down your left hand onto your left calf or maybe you find the bite behind your back Reach towards the back,
Gaze is in your hand.
Feel the stretch in your side body.
And.
.
.
Come to your variation of extended side angle pose.
Right elbow might be on top of your right knee.
Feel the stretch in your entire left side body.
And reverse here.
And extended side angle.
Let's flow here two more times.
Perfect.
From here come into your Trikonasana.
So shift your left hip back,
Reach forward,
And make sure to reach through the chest.
The gaze follows your upper hand.
Maybe you're all the way down here.
Just make sure.
To open through the chest perfect.
From here,
Come back to your Rubio 2.
And frame your front foot And from here,
Come into your pyramid pose.
So extend your right leg Bring your knee to nose.
And from here perhaps.
You grab.
Your vlogs.
And reach your hips closer towards the mat,
Coming into your low lunge,
Reaching through the chest.
And exhale come to pyramid pose again extending both legs Nose towards the knee.
Inhale,
Reach through your low lunge.
Feeling the stretch in your hip flexor.
Exhale.
Prima pose.
And hello,
Lunch.
One more time,
Pyramid pose.
And slow lunge.
From here,
Ground your left knee.
Come into your half monkey pose leaning back flexing your right foot exhaling here knee to nose maybe you're all the way up here maybe you use your blocks Whoever you are,
It's totally fine.
And inhale,
Come to your low lunge.
Reaching through the chest.
Again,
You can use your blocks here.
Exhale half monkey pose right foot is flexed knee to nose Inhale no lunch.
Exhale,
Half monkey.
Feel the stretch in your entire.
.
.
Back side of your right leg.
Inhale low lunge and from here bring the left hand towards the inside of your Right foot,
Inhale your right arm up.
And.
.
.
Exhale open towards the back of the mat coming to the outside of your soles.
Reaching your right hand towards your back foot.
Feel the stretch.
In your outer right side.
Frame your front foot.
Right foot meets the left.
Exhale,
Lower chaturanga And her upward facing dog.
Exhale downward facing dog Inhale your left leg up.
Step your left foot between your hands.
And come.
Tool your warrior tool.
Again here,
Gazes on top of your.
.
.
Left hand,
Arms are strong.
Parallel to the ground And find your flow on the side.
Gaze following through your hands.
Extended side angle pose,
Reach through your right arm,
Extending towards the front.
And.
.
.
Reach back gaze in your top hand.
One more time.
Thank you.
From here come to your trikonasana walk your right foot closer to the front,
Kick your right hip back,
Shift towards the front And.
.
.
Comment your Trikonasana,
Maybe use your blog.
Maybe all the way down,
Grabbing your left toe.
Wherever you are just make sure to open up through the chest.
Come back to your warrior two.
Frame your front foot.
And from here,
Coming into your pyramid pose.
Knee towards the nose.
Both legs extend.
From here coming into your.
.
.
Low lunge,
Drawing your hips towards the mat,
Feeling the stretch in your hip flexors.
And come to permit post Need to know us.
And low lunge with your knee lifted.
Reaching through the chest.
Exa pyramid pose.
Inhale or lunge,
Broadening through the color bones.
One more time,
Put in my posts.
And lower lunge.
From here ground your right knee towards the mat.
Leaning back into half monkey pose.
The uterineals Low lunge,
This time with your knee grounded.
This sequence is so great after Or whenever you just want to stretch Your lower body after sitting too much.
Inhale come to the front and walk your right hand beside your left foot Lift your right knee.
Open up.
Towards the sky with your left hand and Twist open towards the back.
Coming to your twisted lizard.
Feeling the stretch in your outer left thigh this time.
Frame your front foot.
Left foot steps back.
And exhale,
Lower slowly,
Slowly.
Coming onto your mat.
And from here,
Let's come into bow pose.
So grab bend your knees,
Bend the outside of your ankles and with your next inhale Reach up into bow pose.
Creating this pull and push contraction between your hands and your feet.
Keep breathing here.
Only your pelvis.
Should be touching the mat.
Stay strong.
And exhale.
Lower onto the mat.
And turn your head to one side.
Relax for a moment.
Let's repeat that grab the outside of your ankles and with your next inhale Reach up coming into bow pose creating this pull and push contraction creating the space between your ribs.
And through your chest And exhale,
Lower.
Beautiful.
And from here push back into your child's pose.
Your knees come come met with a part.
And maybe you lower your forehead onto your mat just to create this counter pose counter stretch for your lower back Connect with your breath.
Beautiful.
And come to your knees and we will walk on our camel pose.
Bring your hands to your lower back to support throughout this pose and from here at all times I want you to push your hips forward.
And while you lean back Don't just lean back but push forward with your hips.
And drop your head back.
And perhaps you can read For the heels With both hands Keep breathing here.
And pushing forward at all times to protect your lower spine.
To come out Bring your hands towards your lower back.
And again.
Let's come to our child's pose for our counter stretch.
Perfect.
Calm.
To a seated position on your mat.
And from here Arms are parallel.
Legs are parallel towards the mat.
And from here let's work our abs.
So,
Exhale lower.
Maybe your arms are reaching behind you,
Maybe beside you.
Whatever option you prefer.
And inhale,
Come up.
Exhale lower.
Let's go for 10.
Man.
Eight.
Seven.
Six Thank you.
Four.
Three.
To.
.
.
One.
Place your feet down on the mat.
And lower slowly Onto your mat from here Let's walk our feet closer towards the bark.
And prepare our Chakrasana,
Our wheel pose with some bridge poses.
So inhale.
Lift your hips up.
Towards the sky.
Engaging your glutes.
And exhale lower your spine towards the mat.
Inhale,
Peel your spine up.
Vertebra by vertebra.
Coming into bridge pose.
Exhale lower.
And high rise Exhale lower.
Okay,
Now rise one last time.
And maybe you stay here calming into your bridge pose And less in your hands.
Pushing up or if you want to try Chakrasna wheel pose Your legs stay where they are.
And.
.
.
Your hands come beside your head,
Fingers pointing towards your shoulders.
And.
.
.
Again,
We start by peeling up our spine engaging our glutes And Inhale,
Push through your arms,
Lifting your chest towards the sky.
Keep breathing.
Keep engaging your glutes to protect your lower spine.
And to come out,
Bring your chin to chest,
Lower your spine towards the mat.
And.
.
.
For your counter pose.
Let's hug our knees to our chest.
And maybe roll your spine slightly from side to side.
And from here,
Let's come to shoulder stand.
So bring your hands onto your lower back to support.
And from here make sure to point your toes,
Toes are touching.
And I don't want you to be able to fit a piece of paper between your legs.
So your legs are engaged.
Glutes are engaged.
Perhaps you can straighten yourself up a bit more,
Bringing your chin closer to your chest.
Keep breathing.
Always connecting with your breath.
And from here.
Bring your feet behind your head,
Slowly shifting your weight.
And enlace your hand behind your back if that's available to you.
Welcome.
To roll onto your shoulders,
Chin to chest.
And keep breathing.
From here to come out.
Slowly.
Bring.
.
.
Your feet towards the mat using the momentum to sit on your hands Come up.
Onto your elbows.
And reaching through the chest.
Dropping your head back.
Coming into fish pose.
Perhaps you lift your legs up.
And exhale.
Lower completely onto your mat to arrive in your Shavasana.
Your feet a bit more than met with a part.
Reach your arms away from your body.
And relax.
Your entire body.
Let everything fall.
And I want you.
.
.
To Notice your breath for a moment.
Notice where you feel your breath.
Perhaps you noticed your breath.
With the inhale and exhale through the nostrils.
Maybe you notice your breath.
Within your chest.
The rise of your chest with every inhale.
And lowering your chest with every exhale.
Or perhaps you notice your breath within your belly.
The extension with every inhale.
And deflation with every exhale.
Wherever you notice your breath.
And it might be different from time to time.
And bring your attention back to the room.
By wiggling your fingers and your toes.
Reach your arms up overhead.
Maybe a final stretch.
And come to lay on your right side.
And come to a seated position with your eyes closed And thank your body for.
.
.
And during this practice and your mind for.
.
.
Maintaining strong and some of the challenging asanas And yes,
Thank you for practicing with me today and I hope to see you next time.
