Hey everyone,
It's Nina.
Welcome to today's class.
So today is going to be a feel-good flow.
This is a class or just a quick stretch that I normally do when I just need to get some energy moving throughout my body.
I'm feeling a little bit stagnant or maybe I'm sitting at a desk all day and I just need to stretch different parts of my body that feel really,
Really stiff.
So today's class is going to be a little bit different.
I'm not going to offer a lot of different cues.
Instructed so I will tell you which pose that we're going into but it's going to be a free-for-all movement that you can go into whether you're bending your knees or moving your hips around or just taking some sort of modification in the posture that we are in.
So this is a really really great opportunity for you to tap into your body and just connect with your body and see how it's feeling because a lot of times we don't realize that we're holding tension in our shoulders until we really start to roll our shoulders.
We don't really don't realize that we're holding tension in our outer hips unless we really move or walk our feet out and down dog.
So I highly encourage all of you guys to just explore your body a little bit in each of these different postures and to try something a little bit different today.
Even if you think it might look weird or feel weird,
The whole point is to just get connected with your body.
You know,
Sometimes maybe you're sitting at a desk all day too and you're feeling a little bit disconnected from your body.
Is the perfect flow for you to do just to kind of take a break and connect back with yourself.
So let's get started in tabletop.
Coming onto your hands and your knees.
Into Dancing Lion.
Again,
Just taking any movement that feels good for you.
Come back to center,
Walk your hands forward,
Puppy pose.
So again,
Just feel free to explore each posture.
Maybe you bounce around a little bit,
Move your hands from side to side.
You can watch and see what variations that I take,
But this is a really,
Like I said,
A great opportunity for you to just start to move your body and see where you're feeling tension in your own body.
The way that I'm moving is where I'm feeling like I have a lot of tension in my side body,
So I'm moving my hands around,
I'm feeling tension.
In my chest and my shoulders so Again,
Just find what feels good for you.
Sphinx pose.
Bring your arms to the outside of your mat onto your fingertips.
Low Cobra.
Just do a few.
Rounds of this,
Inhaling,
Lifting the chest up.
And exhaling,
Coming down.
Hands,
Necks to chest.
Inhale to upward facing dog.
Exhale to downward facing dog.
Walk your hands back to your feet.
Come into a forward fold.
Drop your hands down.
Take your feet to the width of your mat with your toes slightly turned out.
Sit down into your malasana squat.
Hands down,
Forward fold.
Inhale,
Lift the arms up.
Exhale,
Hands to heart.
Taking a few variations in this standing posture to get a side body stretch or take a backbend.
Gonna take a few breaths here.
Getting a few stretches in that feel good to your body.
Forward throwing.
Come into plank.
Chaturanga.
Upward facing dog.
Downward facing dog.
Kick your right leg up,
Open up.
Hang out here,
Maybe flip your dog.
Three-legged die.
Right foot in between your hands.
Lower left knee down.
Inhale,
Up low,
Lunge.
Taking any variation with your arms that feel good.
Hands down,
Tuck your back toes under,
Come into pyramid pose.
Turn the toes to the side of the mat,
Wide-legged forward fold.
Hands to the front of the mat,
Low lunge.
View bounces here.
Step your foot back into plank.
Chaturanga.
A bird facing dog.
Downward facing dog.
And taking any variation that feels good for you.
Take your left leg up towards the sky,
Bend your knee,
Open up your hip.
You can flip your dog here if that feels good.
Three-legged dog.
Left foot in between your hands.
Drop your right knee down.
Inhale,
Arms up,
Low lunge.
Taking a few deep breaths here.
Taking a few arm variations.
Bring your hands down,
Tuck your back toes under,
Pyramid pose.
Bend your left knee,
Step back into plank.
Lower down,
Chaturanga.
Upward facing that.
Downward facing dog.
And walk your hands back into a molasana squat.
Forward four.
Arms up towards the sky.
Exhale,
Release the hands,
Shake everything out a little bit.
Step your right foot forward,
Crescent lunge.
Where to?
Reverse warrior two.
Side angle triangle posts Hands down,
Low lungs.
Step back plank.
Chaturanga.
Inhale upward facing that.
Exhale,
Downward facing dog.
Walk your hands back to your feet.
Inhale,
Lift the arms up.
Exhale down.
Shake it out.
Step your left foot forward.
Crescent Lunge.
Warrior two Reverse warrior two.
Side angle.
Straighten the left leg,
Triangle pose.
Bend your left knee,
Low lens.
Step your left foot back.
Chonaranga.
Upward facing dog.
Downward facing dog.
Walk your feet to the middle of the mat,
Feet about the distance of your mat.
Forward fold.
Lower your hips down.
Malasana squat.
Hands down,
Turn to face the side of your mat.
Wide-legged forward fold skandhasana on the left side.
Hands down.
Skandasana on the other side.
Come back into wide legged forward fold.
Come on into a seated wide-legged forward fold.
Reach the left hand.
With that left foot.
Take your variation of stretch on the left side.
Over to the right.
Down the center.
Come back up to center.
Seated butterfly pose.
Shoelace pose bring that left foot underneath right leg on top Switch with the left leg on top.
Come back up.
Hero's Pose,
Sit on a block if you need to.
Release your legs.
Come into bridge pose.
Take your variation of bridge or wheel.
Knees to chest.
Legs up to the sky.
Shoulder stand.
Plow posts.
Deaf man's pose.
Not really many variations to take here.
Please do not move your neck while you're in this posture.
Plow posts.
Lower the hips down,
Knees to chest.
Come up to a seated position.
And that is it for today's feel good flow with minimal instruction.
I hope that you guys enjoyed it.
Maybe it felt a little bit different or weird for you because you haven't really explored your body that much.
And that's awesome because,
You know,
This is just a great starting point for you to get a little bit more curious about your body and different ways that you can move it.
The ways that I move my body are just very intuitive and they're based on where I feel tension.
And exploring and moving the body,
You can really see where you're holding tension.
And that's where you can start to move the body a little bit differently and start to release that tension and that sword stress in the body.
So thank you guys so much for joining me.
I will see you guys on the mat in the next video.
