Asalaamu Alaikum.
Welcome to this powerful sunrise in Ras Al Khaimah.
This rise and energize yoga sequence will build strength and stability within the lower body.
It will boost your energy and tone your legs.
This uplifting sequence will leave you feeling empowered and strong.
This is the perfect opportunity to set your intention for the session.
I set mine on strength today.
This is your time to connect and reflect inward.
So roll out your mat and enjoy God's light.
Let's begin standing at the top of the mat.
Can your body hear?
Straight back.
Straight neck.
Gaze forward.
And try to engage the core whenever you can during the sequence.
Now let's begin.
Inhale,
Bring the arms up to the sky.
Bring the palms together.
Stretch the arms out,
Extend the elbows.
Feel the back elongating.
Exhale,
Bring the palms to your heart center.
Engage with the breath here.
Inhale,
Extend the arms up to the sky.
Bring the palms together.
Now as you exhale,
Bring the arms down,
The thigh bending to your forward fold.
Exhale,
Release the arms here.
Take deep breaths.
Allow the arms to hang.
Relax the neck and the shoulders.
Feel extension in the back of the legs.
On your next inhale,
Bring the palms to your chin.
Halfway look up,
Straighten the back,
Look forward.
Open the chest.
Exhale release back down to your fourth fold Now plant the palms down on the mat,
Bend the knees.
Inhale As you exhale send the right foot to the back.
Left foot to the back.
And hold the plank here,
Warming up the body,
Engage the core,
Straighten the back.
Exhale,
Bend the elbows,
Chaturanga Dandasana.
Inhale,
Upward facing dog,
Push the mat to the top of the feet,
Open the chest,
Look up.
Lift the knees and the thighs of the mat.
Exhale,
Push the hands against the mat and push the sit bones up to the sky.
And coming to your first downward dog today.
Now stay here,
Connect with the breath.
You can start by extending.
And bending one knee at a time.
To warm up the hamstring muscles here.
Keep your core engaged.
Keep the shoulders away from the ears.
Feel the opening between the shoulder blades.
And keep the arms straight.
Now on your next inhale,
Bend the knees.
Step forward to the top of the mat.
Instead,
Forward fold.
On your next inhale,
Slowly rise up to standing.
To your mountain pose.
Check your body here again.
Check the back.
Engage the core.
And let's do sun salutation two more times to warm up the body.
So when you're ready,
Inhale,
Bring the arms up to the sky.
Exhale,
Swan dive to forward fold.
Pick up the pace here.
Inhale,
Bring the palms to the chins,
Halfway look up,
Straighten the back.
Exhale release the palms down to the mat Now left foot to the back,
Right foot to the back.
Hold the plank here and engage the core.
Strong shoulders,
Strong arms.
Exhale,
Bend the elbows,
Chaturanga Dandasana.
Slowly bring the chest down,
Now lift up your upward facing dog.
Open the chest,
Hold here.
Knees and thighs off the mat.
Exhale,
Push yourself to your downward facing dog.
Extend the knees now and hold here.
For a couple of breaths.
Again,
Check your alignment.
Check through the shoulders,
The back.
And the like.
One more breath.
Now exhale,
Bend the knees,
Hop or step to the top of the mat.
Inhale slowly rise up.
Into standing.
One more time.
Inhale,
Let's go a bit faster.
Arms up to the sky,
Palms together.
Exhale,
Swan dive to your forward fold.
Inhale halfway of the cup.
Exhale plant the hands down and step back to your plank.
Hold the plank here.
Exhale,
Bend the elbows,
Chaturanga Dandasana.
Inhale,
Upward Facing Dog.
Exhale,
Downward Facing Dog.
Perfect.
From downward facing dog,
Now bend the knees.
And pivot the feed to the right.
And then extend the leg.
Feeling the stretch in your side and the legs,
Bend the knees again,
Pivot them to the other side and extend.
One more time,
Bend the knees,
Take them down.
Pivot the feet to the side.
Extend the knees.
Bend one more time.
Vibrate the feet to the other side,
Extend and stretch.
From here come back to downward facing dog.
Now walk the feet to the front of the mat.
Walk the feet slowly and stay at your forward fold.
Catch your breath here.
Now as you exhale,
Bend the knees and lift up to chair pose.
Utkanasana.
Find your center,
Find your balance and share.
Engage the core.
Inhale.
As you exhale,
Bend the knees,
Slowly bring the glute down to the mat,
Rocking the back all the way down to the mat,
Using that momentum to push yourself forward to chair again.
Let's do this for 5 more times.
Again.
Lower the glutes first.
Rock them down on the mat,
Rock the back on the mat.
Now exhale,
Use the momentum,
Engage the core,
Hold the balance and up to chair.
Two more times.
You can do it.
Find that balance within you.
Keep the core engaged.
One last time.
Cheer!
Slowly exhale,
Come down to your back,
Engage the core.
Exhale,
Push forward up to chair.
Hold the chair here for a couple of seconds.
Now exhale,
Extend the knees.
And dive down to your forward fold.
Allow the hamstring muscles here to stretch out.
Engage with the breath.
Release the shoulders.
Now place the hands down on the mat.
Exhale,
Send left leg to the back,
Right leg to the back.
Hold the plank.
Exhale,
Chaturanga Dandasana,
Bend the elbows.
Inhale,
Upward Facing Dog.
Exhale,
Tuck the toes and push back to your downward facing dog.
On your next inhale,
Extend the right leg up to the sky,
Bring it like a dog.
Point the toes,
Engage the core.
Keep the hips square.
Now bend the knees.
And slowly start bringing the knee towards the chest.
Placing the foot between the hands.
Find the balance here.
Inhale lift the arms up and rise to your high lunge Engage the core.
Keep the hips square Extend the back knee.
And remember to keep the front leg at 90 degrees.
Now from here,
Bend the elbows to the sides to your cactus arms.
Open the chest forward.
Now exhale,
Extend the arms up to the sky.
Let's do this for a couple of times.
Inhale down.
Exhale up.
Slowly feel a stretch in the shoulders.
Keep the core engaged.
Find the focus point.
Two more times.
Last time.
Now exhale slowly drop the back knee down to the mat low lunge.
From here release the arms down to the mat.
And extend the front knee to your half split.
Allow the hamstring here,
The calf muscles to stretch exhale release the shoulders You can use a block here.
Keep the arms extended.
Flex the front foot for a deeper stretch in the hamstring muscle.
Catch your breath here.
Now when you're ready.
Bend the knee again to your low lunge.
Place the hands down on the mat.
Now lift the back knee off the mat.
And rise up to your high lunge again.
From here.
Pivot the box.
To be 90 degrees with the front foot.
Warrior II,
Extend the arms to the side.
Check your alignment.
Both arms extended,
Engage the core here,
Open the hips.
And look forward.
Now extend the front knee and pivot the right foot forward.
So both feet are facing the same direction now.
From here,
Inhale.
Exhale,
Place the palms behind the back and slowly bend forward to your Y-Legged.
Forward fold.
You can release the arms all the way down to the mat.
Or keep them around the ankle.
Whatever makes you feel good.
Allow the legs to stretch here Exhale,
You can bring the top of the head down to the mat if that's within your practice.
Make sure you push your hips forward for a deeper stretch for the lunge Take a deep breath here.
On your next inhale,
Place the hands behind the back.
And slowly start lifting the chest up.
All the way back.
Standing.
Now pivot the front foot forward.
Bend the front knee.
Pivot the back foot.
To come up.
To your high lunge.
From here,
Release the arms down to the mat.
On your next exhale,
Bring the right foot back to your downward facing dog.
Find your breath here.
So we can repeat it on the other side.
When you're ready,
Inhale,
Lift the left foot up to the sky,
Extend the knee,
Point the toes.
Exhale,
Bend the knee and bring the foot forward.
Place it between the hands.
Now find your balance,
Inhale,
Rise up to your high lunge.
Hips are square.
Now exhale,
Bend the elbows to your cactus arms and let's work the shoulders.
Extend the arms up.
And then back down to cactus arms.
Let's repeat for a couple of times.
Working the shoulders,
Keep the chest open,
Keep the core engaged.
And keep the legs engaged.
Make sure the back knee is extended.
Keep that strong posture in.
One last time.
Exhale Now release the palms down to the mat.
Bend the back knee.
And bring it down to the ground to your low lunge.
From here,
Extend the front knee and push back to your half split.
Place the hands next to the body.
Flex the front foot for a deeper stretch for the hamstring and calf muscles.
It's another chance here to catch your breath.
Make sure the hips are square.
From here.
Bend the front knee.
And lift the back knee off the mat.
And come up to your high lunge.
Pivot the back foot to come up to your warrior 2.
Check your alignment here,
Engage the core,
Hips are open,
Strong pose.
From here,
Extend the front knee up.
Pivot the other foot,
Both feet are facing the same direction.
Bring the heels inward as the toes start facing outward.
Now bend the knees.
Keep the hips open.
And the back straight.
Tailbone facing the ground.
Your God disposed.
Open the arms to the side,
Cactus arms.
In all of here.
Now from here we'll go to our Goddess Quad.
To achieve our Goddess-like.
Inhale,
Rise up,
Extend the knees.
Exhale,
Squat down to goddess pose.
Keep the tailbone tucked in.
Back is straight.
Engaging the core.
Exhale up and extend Arms up to the sky.
Exhale,
Bend the elbows and bend the knees out.
Make sure both knees are facing outwards.
Inhale up again,
Extend.
Exhale,
Come back down to the squat Couple more times,
The longer you stay down,
The more benefits you'll get in the legs.
Inhale up,
Extend the arms,
Strong core.
Exhale,
Bend the knees and bring the elbows.
Sound.
Two more times.
Inhale,
Stretch.
Exhale bend to the squat we're working here the hip muscle the leg muscle Keep the core engaged.
Let's go one last time.
Inhale up.
Exhale bend the knees and bend the elbows for your last time on hold Let's hold here for a couple of breaths.
Keep the core engaged.
Tailbone tucked in facing the ground.
It's okay if your legs start shaking.
Hold here.
Two more breaths.
Now exhale,
Extend the knees,
Extend the arms up,
Enjoy that stretch.
Now from here,
Let's heel toe,
Heel toe the feet together.
Come.
To the front of the map.
Inhale,
Lift the arms up to the sky,
Bring the palms together.
Exhale,
Dive forward,
Tear forward,
Fold now as you exhale slowly start bending the knees bringing the glutes all the way down to the mat.
Make your way down the road.
To the mind.
Bring it back.
All the way down to the ground.
Now bend the knees.
And root them to the chest.
Hug the knees here.
You can rock from side to side to release any tension.
And the legs and the lower back Feel that nice sensation that's going in the legs.
Now.
Bring the knees away from each other.
Lift the chest slightly up.
And grab the feet with the hands.
For happy baby paws.
Bring the back down to the ground.
And allow the knees to drop here.
Allowing the hips to open Enjoy the stretch.
Keep the back straight.
Keep the neck relaxed.
You can close your eyes if it feels good.
Let's hold here for a couple of breaths.
Feel the gravity pulling your knees downward.
Now from here.
Release the feet.
Bring the knees together.
And release the legs now all the way.
Down on the mat.
Our final pose today,
Shavasana.
Allow the feet to drop.
Extend the arms.
The palms open to the sky.
Relax the legs.
Relax the toes.
Relax the arms.
Peel your fingers heavy.
Feel the back melting into the mat.
Relax the face and allow your jaw to drop.
Notice here your eyes getting heavy Now connect with the breath.
Notice.
The cool breath coming.
From your nose.
All the way.
Feeling your lungs and your belly.
As you exhale.
Feel the belly drop.
Inhale.
Positivity.
And exhale.
Any judgements.
Yourself for others.
Any negative thought.
This is your time to relax.
And to reap the benefits.
From this sequence.
From this exercise.
Now when you're ready.
Keep some moving the fingers.
Start moving the toes.
Now slowly bend the knees.
And make your way.
Up to seated.
Keep your eyes closed.
Cross your feet in front of you.
Relax the hands on top of the knees.
Keep your back straight.
Just take a moment here.
To thank yourself for taking this opportunity.
To reflect in the world.
And to work with your body.
So inhale.
Bring the arms up to the sky.
Bring the palms together.
As you exhale,
Bring the palms to your heart center.
And thank yourself for your practice.
