Vinyasa Yoga Practice 8: Hips And Hamstrings

48:00

48:00

Vinyasa Yoga Practice 8: Hips And Hamstrings

by Rebecca Cohen

Rated

5

Type

guided

Activity

Meditation

Suitable for

Experienced

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Vinyasa 8 is a full yoga practice inspired by Jivamukti and Ashtanga traditions of yoga. Breath-centered with traditional surya namaskar A and B for warm-up, standing sequences focused on hamstrings, and seated poses focused on hips. Finished with a guided savasana for chakra balancing. No background music.

Ashtanga Savasana Chakra Balancing Vinyasa Yoga Surya Namaskar Lizard Pose Shavasana Warrior Pose Yoga Poses

Meet your Teacher

Rochester, NY, USA

Meet your Teacher

Rochester, NY, USA

Transcript

Welcome to an all levels vinyasa practice. Today's practice is mostly inspired by jiva mukti and ashtanga traditions. I encourage you to just go with the flow and choose the option that suits you for today. Let's begin the practice standing at the top of the mat. Coming into mountain pose, Bring your hands together in prayer at heart center. Come down through your feet. Lift up your toes, Spread them apart and place them back down on the mat. Make sure the insteps are parallel with each other. You can have the feet touching or feet about hip distance apart. On an inhale, Coming into surya namaskar a, Sweep your arms out and up overhead. Gaze up over the thumbs. Exhale, Come into forward fold. Bring the hands to the floor, Fingers in line with toes. Inhale, Come up to a halfway lift either up to the fingertips or hands on shins. Exhale, Step or jump back into high push up position and lower down either to the belly, To knees, Chest and chin or to chaturanga dandasana. Inhale to cobra or upward facing dog. Cobra has thighs on the floor, Upward dog has thighs lifted. Exhale, Push back into downward facing dog. Slide your fingers wide. Feet are about 5 or 6 inches apart. Let the heels reach down toward the floor. Draw the lower belly in and lift up and back with the navel. Take three breaths here. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Looking forward, Step or hop your feet to the front. Inhale halfway lift. Exhale forward fold. Inhale sweep your arms out and up. Exhale hands in prayer at heart center. Soft gaze over the fingertips. Surya namaskar again, Inhale sweep your arms up. Exhale forward fold. Inhale halfway lift. Exhale step or float back, Lower down, Your choice. Inhale to cobra or up dog. Exhale downward facing dog. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Look forward, Step or float your feet to the front. Inhale halfway lift. Exhale forward fold. Inhale sweep your arms out and up. Exhale hands in prayer at heart center. Surya a again, Inhale sweep your arms up. Exhale forward fold. Inhale halfway lift. Exhale, Step or float back, Lower down, Your choice. Inhale cobra or up dog. Exhale downward facing dog. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Look forward, Step or float your feet to the front. Inhale halfway lift. Exhale forward fold. Inhale, Sweep your arms out and up. Exhale hands in prayer at heart center. Surya namaskar B. Bend your knees, Coming into chair pose. Inhale sweep your arms up. Exhale, Straighten the legs, Forward fold. Inhale halfway lift. Exhale, Step or float back, Lower down. Inhale cobra or up dog. Exhale downward facing dog. Warrior pose one. Right foot forward, Left heel down. Torsos arms sweep up as you inhale. Exhale hands to the floor, Step back, Lower down. Warrior one on the left. Left foot forward, Right heel down. Inhale torso and arms sweep up. Exhale hands to the floor, Step back, Lower down. Inhale cobra or up dog. Exhale down dog. Three breaths. Breathe in, Breathe out one. Breathe in, Breathe out two. Breathe in, Breathe out three. Looking forward, Step or float your feet to the front. Inhale halfway lift. Exhale forward fold. Chair pose, Bend your knees, Lower your seat. Inhale chest and arms lift. Exhale mountain pose, Stand tall, Hands in prayer at heart center. Surya B again, Chair pose, Bend your knees, Lower your seat. Inhale sweep your arms up. Exhale straighten the legs, Forward fold. Inhale halfway lift. Exhale step or float back, Lower down, Your choice. Inhale cobra or up dog. Exhale downward facing dog. Warrior one, Right foot forward, Left heel down, Torso and arms sweep up as you inhale. Exhale hands to the floor, Step back, Lower down. Inhale cobra or up dog. Exhale down dog. Warrior one on the left, Left foot forward, Right heel down, Torso and arms sweep up. Exhale hands to the floor, Step back, Lower down. Inhale cobra or up dog. Exhale downward facing dog. Three breaths, Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Look forward, Step or float your feet to the front. Inhale halfway lift. Exhale forward fold. Chair pose, Bend your knees, Lower your seat, Inhale chest and arms sweep up. Exhale mountain pose, Stand tall, Hands in prayer at heart center. Coming into chair pose to hold. Bend your knees, Lower your seat, Inhale, Sweep your arms up overhead and hold for five. Lean back on your heels, Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Inhale straighten the legs, Sweep your arms up overhead. Exhale forward fold, Hands to the floor, Fingers in line with toes. Inhale halfway lift. Exhale step or float back, Lower down. Inhale cobra or up dog. Exhale downward facing dog. Inhale lift the right leg up and back to three legged dog. On an exhale lift the left heel up, Shift the weight, Shoulders over the wrists, Bring the right knee in towards your nose. Inhale right leg up and back, Three legged dog. Exhale knee to nose. Inhale three legged dog. Exhale knee to nose. Inhale three legged dog. Exhale knee to nose. Inhale three legged dog. Exhale knee to nose and step that foot all the way forward to the front. Bring the left heel down, Coming into warrior two. Lift the torso up, Hips and chest face the left side of your mat. Right arm reaches forward, Left arm reaches back. Roll the shoulder blades back and down, Soft gaze over the right fingertips. Warrior two. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Reverse warrior. Reach the right hand up to the ceiling, Left hand down the back of the right thigh, Gaze up over the right thumb. Hold here, Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Coming into half moon pose. Bend your right knee, Shift the weight over the right leg. Bring both hands to the floor in front of you, About a foot or so in front of the right leg. Lift the left leg up, Make it parallel to the floor. Roll the left hip up towards the ceiling and reach the left hand up towards the ceiling. Right hand stays on the floor underneath the right shoulder. You can look down or up over the left thumb. Half moon pose. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Bring the left hand down to the floor. Carefully step the left foot back into a deep lunge. Walk your hands back so that they're in alignment with the right foot. Toe heel your right foot over to the side, Moving into lizard pose. You can stay here with the hands on the floor. Option to bring the left knee down. Option to walk the hands forward. Come down to the elbows. Keep the left leg straight and strong or left knee to the floor. Lizard pose. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. If you're down on the elbows, Walk your hands back in. Step back into high push-up position. Exhale. We'll lower down to the belly, But nice and slow, Starting in plank position. On an exhale, Lower down. Five, Four, Three, Two, One, And plop down to the belly. Coming into locust pose. Bring your hands out to the sides in a T-shaped position, Palms facing down. Feet together, Knees together. Inhale. Lift your legs, Chest, Arms, Head, And hold. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Lower down. Bring the hands to the floor next to the ribs, Elbows close to your body. Inhale. Lift to cobra. Exhale. Push back, Downward-facing dog. Take a breath here. Breathe in and breathe out. Looking forward, Step or float your feet to the front. Inhale, Halfway lift. Exhale, Forward fold. Inhale. Sweep your arms out and up. Exhale. Hands in prayer, Mountain pose. Going into chair pose to hold, Bend your knees, Lower your seat. Inhale, Chest and arms reach up. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Inhale, Straighten the legs, Sweep your arms up overhead. Exhale, Hinge at the hips, Forward fold. Inhale halfway lift. Exhale, Step or float back, Lower down, Your choice. Inhale, Cobra or up dog. Exhale downward facing dog. Coming into three legged dog. Inhale lift your left leg up and back. Exhale shift the shoulders forward over the wrists, Bring the left knee in towards your nose. Lift the right heel up. Inhale up and back, Three legged dog. Exhale knee to nose. Inhale three legged dog. Exhale knee to nose. Inhale three legged dog. Exhale knee to nose. Inhale three legged dog. Knees to nose and step the left foot all the way forward between your hands. Right heel comes down, Lifting up into warrior pose two. Chest, Torso comes up. Arms come up. Chest and hips open to the right side of the mat. Left arm reaches forward, Right arm reaches back. Warrior two. Soft gaze over the left fingertips. Breathe in. Breathe out one. Deep lunge in that left knee. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Reverse warrior. Left arm reaches up to the ceiling. Right hand down the back of the right thigh. Gaze up over the left thumb. Deep lunge in the left knee. Hold here. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Moving into artichandrasana half moon pose. Shift the weight over the left leg and bring both hands to the floor about a foot in front of you underneath the shoulders. Lift the right leg up. Make it parallel to the floor. Roll the right hip up to the ceiling. Reach the right hand up to the ceiling. Gaze up over the right thumb or down at the left hand. Hold here. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Right hand comes down. Step the right foot way back into a deep lunge. Walk your hands back so they're in alignment with the left foot. Coming into lizard pose. You can stay here up on the hands. Option to walk your hands forward. Come down to the elbows. Option keep the right leg straight or bring the right knee down to the mat. Holding here. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Walk your hands back in. Step the left foot back next to the right. Coming into high push-up position. We'll lower down to the belly nice and slow. Here we go. Five. Four. Three. Two. One. And plop. From here, Two options. Option one. Come into sphinx pose. Option two. Come into bow pose. Sphinx pose. Slide your hands forward. Elbows directly under the shoulders. Hands are shoulder width apart. Palms down. Fingers spread wide. Lift the heart. Pull the shoulders back. Relax the lower half of your body. Bow pose. Bend your knees. Reach back and grab on to your ankles or the tops of your feet. Push into your hands. Lift the knees up off the floor and hold here. Sphinx or bow pose. Yogi's choice. Here we go. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Lift a little higher. Breathe in. Breathe out five. Lower down. Bring the hands next to the ribs. Elbows close to the body. Bring the forehead down to the floor and elongate the back of your neck. Slide the shoulder blades back. Inhale. Lift a cobra. Exhale. Push back. Downward facing dog. Step the right foot forward into a deep lunge. Bring the left knee down to the floor. We'll take a twist. Option one. Left hand stays on the floor under the left shoulder. Right hand up to the right knee. Take a twist to the right. Option two. Lift the chest. Bring the hands to prayer. Cross the left elbow over the right knee for the twist. Option three. Straighten the left leg. Five breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Come back to center. Bring both hands to the floor. Moving into Pyramid Pose. Slide the left foot forward. Straighten the left leg if it's not already and slide the left foot forward about a foot or so and place the left heel on the floor. Left foot at a 45 degree angle in alignment with the left hip joint. Begin to straighten the right leg. You can bring the hands up to blocks on either side of the right foot or rest your hands on the right shin or bring your hands to the floor and fold deeper into the forward fold. Draw the right hip back squaring up the hips to the front edge of your mat. Holding here. Pyramid Pose. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Bring the hands to the hips. Slight bend to the right knee. Inhale with a flat back. Come up to stand. Coming into Triangle Pose. Adjust your feet. Toe heel the left foot back about a foot or so. Let the hips and the chest align with the left side of the mat. Right hand reaches forward. On an exhale hinge of the right hip. Keep the right leg straight and bring the right hand down to the right shin or the floor or a block just on the inside of the right foot. Left hand can stay at the left hip as the left ribs roll up to the ceiling. Reach the left hand up to the ceiling. Look over the left thumb or down over the right hand. Triangle Pose. Five breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Look down. Inhale. Come up. Exhale. Bend the right knee. Bring both hands down to the floor. Step the right foot back next to left. Exhale. Lower down your choice Inhale. Cobra or Up Dog. Exhale. Downward Facing Dog. Coming into a twist on the left side. Step the left foot forward. Bring the right knee down to the mat. Option one. Right hand under the right shoulder. Left hand to the left knee. Twist to the left. Option two. Lift the torso up. Bring the hands to prayer. Bring the right elbow over the left knee. Hands to prayer for the twist. Option three. Straighten the right leg. Holding here. Breathe in. Breathe out one. Revolved Side Angle. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Come back to center. Bring both hands to the floor. Slide the right foot forward about a foot or so. As you straighten the left leg, Bring the right heel down. Coming into Pyramid Pose on the left side. Hands can be on blocks on either side of the left foot or resting on the left shin or both hands to the floor as you walk them forward. Coming deeper into the forward fold. Hips are aligned with the front edge of the mat. Pyramid Pose. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Bring your hands to the hips. Slight bend to the left knee with a flat back. Inhale. Come upright. Toe heel the right foot back about a foot or so. Setting up for Triangle Pose. Left leg stays straight. Hips and chest open to the right side of the mat. Reach the left arm forward on an exhale. Reach the left hand down to the shin or the floor or a block just inside the left foot. Right hand can stay on the right hip or reach up to the ceiling as the left ribs roll up towards the ceiling. Look down or up over the right thumb. Triangle Pose. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Look down. Inhale. Come up. Exhale. Bend your left knee. Bring both hands to the floor. Step back into high push-up position. Exhale. Lower down. Your choice. Inhale. Cobra or Up Dog. Exhale. Downward Facing Dog. Looking forward past your hands. Step or jump your feet all the way through to a seated position. Coming into Full Boat or Half Boat Pose. Sit back on your sitting bones. Lift your legs up with either straight legs or bent knees. Shins parallel to the floor if your knees are bent and reach the arms forward making the forearms parallel to the floor. Palms facing up. Five breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Bring your feet down to the floor. Extend both feet both legs forward. Bend your right knee. Place the right foot on the floor. Coming into Maricha's Twist. Place the right hand on the floor behind you. Option one. Wrap the left arm around the front of the right shin. Look over the right shoulder. Option two. Bring the left elbow to the outside of the right thigh. Take a twist and look over the right shoulder. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Inhale. Come back to center facing front. Take the right foot and bring it over the left knee. Bring both hands behind you on the floor and bend your left knee. Place the left foot on the floor. Coming into a seated version of half pigeon. You can adjust the pose by going deeper by shifting the hips forward or bringing the left foot closer to the glutes. Sitting up nice and tall. Holding here. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe in, Breathe out five. Coming into fire log pose or double pigeon, Take the left foot and just shift it over to the right side of the mat, Bring it underneath the right knee, Stacking the shins in alignment with each other and in alignment with the front edge of your mat. Right knee is over the left ankle, And the left knee is under the right ankle. Lean forward if you can, Rest your elbows over the right leg. Holding here, Breathe in, Breathe out one, Breathe in, Breathe out two, And breathe out three. Breathe in, Breathe out two, Breathe in, Breathe out three, Breathe in, Breathe out four, Breathe in, Breathe out five. Inhale, Come up, And lie flat on your back. Bend your knees, Feet on the floor, Bring the feet in so that they're closer to the body. Hands down next to the hips, Fingertips just about touch the heels. Coming into bridge pose. From here, Feet are hip distance apart, Insteps parallel with each other, Inhale, Lift your hips up to the ceiling, You can hold here or tuck the shoulders underneath and interlace the fingers together, Clasp the hands back behind your back. Roll up to the tops of the shoulders, Elongate the neck. Holding here, Breathe in, Breathe out one, Breathe in, Breathe out two, Breathe in, Breathe out three, Breathe in, Breathe out four, Breathe in, Breathe out five, Lower down. Hug the knees in toward your chest, Rock from front to back, And rock yourself back up to a seated position, Coming back into full boat or half boat pose. Lift your legs up either with bent knees or straight legs. If the knees are bent, Shins are parallel to the floor. Bring your arms forward, Lift them up, Extend them forward, Palms up. Holding here, Breathe in, Breathe out one, Breathe in, Breathe out two, Breathe out two, Breathe in, Breathe out three, Breathe in, Breathe out four, Breathe in, Breathe out five, Lower your feet down. Coming into Marichi's twist on the left, Extend both legs forward, Bend your left knee, Place the left foot on the floor, Just inside the right thigh. Left hand to the floor behind you. Option one, Wrap the right arm around the front of the left shin. Option two, Cross the right elbow to the outside of the left thigh. Take a twist and look over the left shoulder. Inhale, Lift the spine upward, Exhale, Take the twist a little deeper. Look left. Breathe in, Breathe out one, Breathe in, Breathe out two, Breathe in, Breathe out three, Breathe in, Breathe out four, Breathe in, Breathe out five. Inhale, Come back to center. Take the left ankle and bring it over the right knee, Coming into the seated version of half pigeon. Bring the hands to the floor behind you, Bend the right knee and place the right foot on the floor. Adjust the pose and go deeper as needed. Holding here, Breathe in, Breathe out one, Breathe in, Breathe out two, Breathe in, Breathe out three, Breathe in, Breathe out four, Breathe in, Breathe out five. Coming into fire log pose or double pigeon. Take the right foot and bring it over to the left side of the mat as you bring the right knee down. Shins are in alignment with each other and in alignment with the front edge of the mat. Left ankle is over the right knee, Right ankle is under the left knee. Lean forward, Rest your elbows over the left leg. Breathe in, Breathe out one, Breathe in, Breathe out two, Breathe in, Breathe out three, Breathe in, Breathe out four, Breathe in, Breathe out five. Inhale, Lift up and extend both legs straight forward. Coming into Paschimottanasana, Seated forward fold. Inhale, Stretch your heels forward, Lift the spine upward. On an exhale, Hinge at the hip joints, Walk your hands forward, And bring your hands down, Hold onto the ankles, Your feet, Or the big toes. Inhale, Lengthen forward one more time. Exhale, Come into forward fold. Holding here, Breathe in, Breathe out one, Breathe in, Breathe out two, Breathe in, Breathe out three, Breathe in, Breathe out four, Breathe in, Breathe out five. Inhale, Come up and lie flat on your back for final relaxation. Coming into Shavasana, Lying flat on your back, Extend your legs out straight, Let your feet be about hip distance apart, And let your legs just relax so the toes point outward. Tuck the shoulder blades under, Relax the shoulders, Bring the arms down alongside the hips, Palms facing up. Keep your awareness inside of the body and focus on the breath. Take one full breath in, Fill up the lungs all the way up to the top, And hold the breath. Keep holding the breath. Keep holding the breath. When you're ready, Release any tension that you have left in the body along with the exhale, And soften into your final relaxation. Keeping your awareness on the breath, Just imagine the breath rolling in and out of the body like waves in an ocean. See if you can smooth out the change from inhale to exhale, And the exhale to inhale. Softly transitioning from inhale to exhale, Exhale to inhale. Bring your awareness to the base of the spine. Soft breath in, And a soft breath out. Bring your awareness just below the navel. Soft breath in, And a soft breath out. Bring your awareness just below the diaphragm or the ribs. Soft breath in, And a soft breath out. Bring your awareness to the center of your chest. Take a soft breath in, And a soft breath out. Bring your awareness to the center of your throat. Soft breath in, And a soft breath out. Bring your awareness to the space between the eyebrows. Soft breath in, And a soft breath out. Awareness to the crown of the head. Soft breath in, And a soft breath out. Start to awaken the body by moving your hands and your feet, Fingers and toes. Turn your head from side to side. Give yourself a long stretch. Bend your knees, Put your feet on the floor, Roll over to one side, And come upright to sit. Bring your hands together in prayer. Bow your forehead down to your fingertips. Thank you for practicing yoga today. I hope you have a wonderful rest of your day. Be well.