Gentle Yoga After 45 For A Happier You

29:02

29:02

Gentle Yoga After 45 For A Happier You

by Aphinya Deley

Rated

5

Type

guided

Activity

Meditation

Suitable for

Beginners

Plays

20

Discover the power of yoga after 45 and unlock a happier you! From increasing flexibility and strength to reducing stress and anxiety, I'll show you how this yoga sequence can transform your life. Whether you're a beginner or just looking for a low-impact exercise routine, this yoga practice is perfect for you. So, get ready to breathe, stretch, and smile your way to a happier, healthier you!

Yoga Flexibility Stress Anxiety Beginner Health Self Compassion Happy Baby Pose Child Pose

Meet your Teacher

Rochester, NY, USA

Meet your Teacher

Rochester, NY, USA

Transcript

Namaste everyone, I am Aupinya. And if you knew what an honor that our path crossed today, I hope you are doing amazing. And to my regulars, I love you. Please know that I have an utmost respect toward your journey to your own health and happiness because I know that commitment is required work because some days they are not easy. Today, I come with a yoga sequence, Specifically designed for any one of you who feel like you are behind in terms of prioritizing your health. Now, By recognizing the challenges of neglecting one's own health for a long period of time, I acknowledge this daunting task of adopting a healthy lifestyle. However, I wholeheartedly believe by incorporate small incremental changes into your routine, You can slowly and gradually change the trajectory of your health for the better. So please join me with this gentle but effective practice. Come with a strap, A knee pad, And a couple blocks and let's trailer your practice to suit your need. I'm looking forward to meet you on the mat. Why don't we meet one another on the back, Please? Lie down with your leg long out in one direction and then extend your arms over your hip. Take a deep breath in and exhale, Stretch your arms out, Stretch your legs out and start rocking your hip side to side. Couple more breaths right here, Please. Your jaw relax in length, Create space. One more. Exhale, Long arms, Long legs and rock your hip side to sides. Then we take the arms and the legs up toward the sky with the elbow and the knees bent. Then you start shaking, Dead bug pose, The wrists, Forearms, Ankles, Calf muscles. Let's loosen up any stiffness in the body. And then stop shaking, Knee together toward your chest and you open your arms out like wing palm facing up. Inhale, Opening your knees and circle them away from you. Let them meet and then exhale, Draw them back together toward your chest. Three more times right here. One, Two and three and then change the direction, Please. And three more. One, Two and three. Now we go into happy baby, Which mean that your feet are going to facing the ceiling with your knees up in. You open your knees wider than your trunk and you are going to try to use your hand and hold on the little toe side edge of your feet. If it seems like you cannot hold it, Please grab a strap and place it at the ball of your feet. Okay, Make your arms longer so then your feet can really face the ceiling. Open your knees and then push your knee down toward the floor as you kick into the strap gently and start rocking your hips side to side. Deep breath. Last one. And then come to stop. Let go of the strap of your hands and have your feet on the floor. Bring your right ankle above your left knee and then from here, You are going to bring your left leg in toward your chest. You are going to increase the stretch by maybe interlace your hands behind your left thighs or bring it into the front of the shins. Once again, If it doesn't seem like you can hold it with the hands, Use a strap, Okay, And place it behind the shins. I would love you to make sure that your shoulder blades still can be on the floor. So I don't want you to do this pose with the chest is lifting off from the ground. And use a strap in order to establish that. Please do so. Couple more breaths right here. Right here, Please. One, Aim your right knee to the right. Two, And then let go of your left leg to have your foot on the floor, Knee is bending. Right leg go up toward the sky. Now, See if you can hold maybe your right big toe with your two fingers with the shoulder on the floor or maybe interlace your hands behind your back and kick your thighs in. And you start to walk up the shin and try to bring the ankle toward the chest. Or put the strap at the ball of the right foot. Hold the strap with both hands and then kick it up toward the sky. Use the exhale to draw the right leg in toward you. Two more breaths right here. Keep your jaw relaxed. One. Two. And please hold both end of your strap with your right hand. Bring your left arms out, Shoulder down, Palm facing up. And then exhale as you pull your right foot toward your shoulder, Opening your right foot to the right and then your left leg, That left knee also opening it to the left. Stop when your knee, Stop when your hip is level up toward the sky, Okay? You can also make the strap longer with your right hand so then your elbow can be on the floor. And from here, Two more breaths. Exhale fully. One. Relax your neck and shoulder. Exhale. Two. And inhale, Bring the right leg back up toward the sky. Let the strap go or your hands go and place your right ankle above your left knee once again. Arms open out, Shoulder down, Palm facing up. And this time, You are going to drop. Now, If you look at your legs, They are in a figure four shape. I want you to drop this figure four to the left. Use the exhale to do that. So exhale, Go. And you want to land your right foot toward the floor with your right knee up toward the sky, Okay? Maybe you might have to heel toe your left foot to the right in order for that to work. It's not going to happen. Right foot down, Right knee up toward the ceiling. Look to your right shoulder, Maybe get inward. Another two deep breaths right here. Deep inhale. Expand from within and exhale, Let it go. Your jaw, Relax. One more breath. Bring your head up, Look toward the ceiling. Place your left hand underneath your left head. We are going to do side crunch eight times. So you are going to use the exhale to lift your chest up from the floor, But twist to the right. So you try to get your left elbow to your right knee. Please know that the lifting will not be much, But it is effective. So we are going to do it eight times together. Here we go, Exhale. One, Two, Three, Four, Five, Six, Seven, Eight. Then bring your legs back up center, Unhook that ankle and bring your knees together toward your chest. Rock gently side to side. Carefully bring your right leg down toward the floor, Knees bent. Left ankle placed on top of your right knee and then draw your right leg in toward your chest. Once again, See if you intonate the hands. Can you do that by holding the back of your thighs and your shoulders are still on the ground or even maybe the front of the shin, Right? Or use a strap. Don't do it with your shoulder come off from the floor. Give yourself another two breath right here. One, Two. Then right foot go down, Right knee is bent. Left leg go up toward the sky. Maybe place the strap at the ball of your right foot or maybe hold the big toe with your two fingers. See if you can do whatever option and your left leg can be straight, Okay? When you use a strap, Hold either sides of the strap with both hand. Sorry, Hold either sides of your strap. Then from here, Then exhale, Let go of the whole and have your right foot on the floor, Knee is bending. Left leg go up toward the sky. Maybe try with your two fingers. See if you can hold your left big toe and your shoulders still be on the floor or not. If it's not, Use a strap. Hold each end with each hand. Place the strap at the ball of the foot. Straighten your left leg. Take a deep breath in and then exhale, Pull your left leg toward your chest. Two more breaths. One. Last breath right here. Nice and deep. Two. Now you are going to hold both end of the strap with just the left hand, Your right hand, Bring the whole arms down, Palm facing up. Take a deep breath in and then exhale, Opening your left leg to the left and also aim your right knee to the right. Stop it when your hip parallel toward the ceiling. Inhale deeply. Exhale fully. And another deep inhale, Please. Then exhale, Let it go. Inhale, Bring your left leg up, Bring your right knee up. Place your left ankle above your right knee once again. Then next exhale, Drop this feet of four to the right. Heel toe your right foot to the left as much as you have to until your left foot can be on the floor and your left knee point toward the ceiling. Look toward your left shoulder and exhale, Drop everything toward the earth. Two more breaths. Inhale deeply. Exhale fully. One more breath right here. Exhale, Let it go. Then you look toward the ceiling. Keep your left hand, Left arm on the floor, Right hand behind the back of your head. Side crunch to the left eight times. Here we go. One, Two, Three, Four, Five, Six, Seven, Eight. Then bring finger four up toward center. Your right hand go back out to the right. Hug both knee toward your chest, Rock side to side. Then we go feet to the floor together, Knees open apart, Supta baddha konasana. Arms out like wing, Palm facing up. Drop your knees left and right. Then you stop right here. One more full breath. Inhale nice and deep. Exhale, Let it go. Now place both hand behind the back of your head. We're gonna crunch up eight times right here with your knees open. Here we go, Exhale up. One, Two, Three, Four, Five, Six, Seven, Eight. Up toward the sky, Three, Four, Five, Six, Seven, Eight. Get your arms out like wing, Palm facing up. Now heel to your feet until it become hip distance apart and your knee aim toward the ceiling. You go into windshield wiper. Drop your knees side to side, Please. Bring your knees back up toward the ceiling. Have your feet hip distance apart. Walk your heel toward your hip as far as you can. Bring your arms now closer to your mat, Palm facing up. Go into bridge pose. Take a deep breath in. And then exhale, Press your feet into the mat. Lift your hips off from the floor. Point your knees away from you and maybe walk your shoulder under your chest even more and lift your chin off from your chest. Two more breath. One, Two, Carefully, You know, Untuck the shoulder. Bring that spine down one at a time toward the earth. Hug both knee toward your chest. Drop both of your knees to the right. Left shoulders on the ground. Now aiming your hips away from your trunk. Close the eyes. Deep breath in. Maybe right hand hold your left knee. Exhale, Let it go. Or if you don't like that feeling, Just open your arms, Right arms out to the right. Two more breath right here. Inhale deeply. Exhale, Let it go. Last breath, Inhale. Bring your knees up center. Drop both of your knees to the left. Aim your hips away from your trunk. Look all the way to the right. Deep breath in. Deep breath out. Two more breath. Inhale. Now wherever your knees are, Turn yourself into that direction. Slowly bring yourself up onto your hands and knees. Find a knee pad. Place it underneath your knee. Bring your hands down underneath the shoulder. So you come onto your hands and knees, Okay? Then from here, You are going to walk your right leg forward. Tuck your left toes under. Come up right with your trunk, With your hip, Facing the short side edge of your mat. And your hand relaxed down by your side, Palms facing forward. Take a deep breath in, Lift your chest up. Draw your shoulder blades onto your back. Exhale, Lunge forward. And lengthening your chest up toward the sky, Neck's nice and long. Two more breath, Exhale. Inhale, Lift your chest up. Next is lengthen. Exhale, Lunge. Next, Inhale. Woo. From here, Come onto your fingertips and then step the right leg forward. Left knee on the floor. From here, Step your right leg forward. Then tuck your left toes under. Left knee's on the ground. Come up right with your trunk. Make your hips square with the short side edge of your mat. Allow your arm to relax down by your side, Palms facing forward. Take a deep breath in. Lift your chest up toward the sky. Neck's is long. Exhale, Lunge forward. Now, Next is a little bit different. Next inhalation, Root your tailbone down and length all the way out to the crown of your head. Exhale, Lunge forward. Be intentional to make your right knee always on top of the ankle. Take a deep breath in. Inhale, Neck's nice and long. Shoulder blades onto your back. Exhale, Lunge. And then you push onto your right foot. Shift your weight toward your left knee. Bring both of your hands down toward the floor. Step your right leg to meet your left knee meet. Hands underneath the shoulder and drop your hips side to side, Please. Then from here, Step your left foot forward. Tuck your right toe. Come off on the floor. Make sure your left foot points straight forward. Relax your arms down by your side, Your hip facing the short side edge of the mat. Inhale, Lengthening out from your core to the crown of your head and your heart open. Exhale, Lunge forward. Inhale, Root down to your tailbone and rise out to the crown of your head. Exhale, Lunge forward. Now this one, Can you open your arms out and up? Chest open, Inhale. And exhale, Lunge. Push into your left foot and then shift your weight toward your right knee. Bring your hands down and step your left leg back and have your left knee to meet your right knee. And drop your hips side to side, Please. Come back up, Center. Open your knees 50 cents apart. We're gonna go into a pose that's called Thread the Needle. So you're gonna thread your left leg and your left hand first. Come high on your right fingertips. Get your left hand off from the floor, Inhale. And then thread through the right. You look up toward the sky and then the size of your left ear is gonna come down toward the floor. Now if it feels quite far down toward the earth, Grab a block and rest that left side of your head on the block instead, Okay? And then from here, Your right hand, Get your elbows bent and behind your right fingertips. Lengthening your right hip back, Take a deep breath. Exhale, Stay right here, Breathe. So your hip is stacked on top of the knee. Another breath, Please. Carefully come away from that. I want you to unthread and start to keep turning your body to the left sides of the house. Move your left leg back behind you. Look at my right leg. Make the right leg, The shin parallel with the short side edge of the mat. Now your right hand, You can have it flat on the floor. You can make a fist or you can have it on the block, Okay? The height, If necessary or not, Your hip should be able to stay on top of that right knee. So you have to make that choice for your body. And when you have that, Take a deep breath in. And exhale, Push down into the floor or the block and send the weight toward your left foot. As your body spin diagonally up toward the sky, Bring your left hand alongside the ears. One more breath right here. Take a deep breath in. And exhale, Spin the front body diagonal up toward the sky and long left sides body. Then turn back toward the earth. Exhale. Thread the needle on the other side, High on your left fingertips. Thread your right hand under. Bring the block underneath your head so you can rest on it if you need to, Okay? But if you don't, You can just keep threading. Look up toward the sky. Now the right sides of your head come on the floor. Your hips stay on top of the knee. You have your left hand in front of you with the elbows bent and draw your left shoulder back behind you, Lengthening your left hip back behind you. Take a deep breath in. Exhale, Length. Or stay, Remember, Rest on the blocks. Another breath right here. And exhale, Length. Then carefully come unthread, Turn to the right. Get your body turned to the right sides of your house. Your left shin parallel toward the short side edge of the mat, Right leg go back. On the bottom, Your left hand, Left knee, Right hand, Right leg is one straight line. Take a deep breath in. And then push the floor away from you with your left hand. Send the weight toward your right foot and length out from that to your right fingertip with your trunk diagonal up toward the sky. Another breath right here. And exhale. Length. Carefully turn toward the earth. Take child's pose, Please. Toes together, Knees apart. Sit on your heel. Your foreheads go to the mat or go to the block. You can rest your hands alongside the ears or maybe you can have your elbow down and then your palms go behind your back. See what feels comfortable. Breathe. Connect with your breath. You did it today. Showing up and loving yourself where you are. It's not easy. But nothing good come from an easy journey. It's always take work and dedication. Slowly walk your hands back toward your knee. And come up to a seated. Remember that you are worth fighting for. Put those energy to yourself. I hope this practice helping your body to feel better and you feel motivated to do more good things for your health and your happiness. Namaste.