Salaam.
Welcome to The Farm,
An oasis in the midst of Dubai.
This rise and energize yoga sequence will build strength and stability in the upper body.
It will boost your energy and strengthen the shoulders,
Arms and back.
This uplifting sequence will leave you feeling empowered and strong.
This is the perfect opportunity to set your intention for this session.
I set mine on confidence today.
This is your time to connect and reflect inward.
So roll out your mat and enjoy!
Upper Body Blast!
Let's start Situ today on the mat.
Cross your feet in front of you.
Relax the arms,
Straighten the back,
Close your eyes.
And take a moment here.
To take a deep breath in.
Prepare yourself for this practice.
Let's take a deep inhale in.
And a long exhale out.
And when you're ready.
Open your eyes and let's begin.
Let's begin today with our neck rolls.
Start by bringing the right ear to the right shoulder.
We're going to take it into a full circle.
So slowly start rotating the neck to the back.
Bringing it to the left.
Then back to center.
One more time.
Towards the right.
Take it slow.
Remember to breathe.
Enjoy that stretch around the neck muscles.
Now let's take it to the other side.
So bring the left ear to the left shoulder.
Let's go into full circle again.
One more time.
As you exhale.
Come back to center.
And gaze forward.
The swarm of there is.
So inhale and extend the arms out in front of you.
Keep the arms at a shoulder level,
Extending from the elbows.
Inhale and bring the palms facing front.
Stretching the fingers upwards.
Exhale and bring the wrist to loosen up to drop the hand down while fingers point downwards.
Repeat this movement of up and down of hands for 10 times.
Keep doing this slowly and carefully to warm up the wrists.
Stretch out the fingers.
Feel the response.
Stretching the forearms.
Warming up and once you're done.
With your 10 times.
Stretch out the arms over the head.
Interlace the fingers.
Now open the palms towards the sky and stretch the arms.
Straighten the back,
Take a deep inhale in.
And as you exhale,
Bend towards the right.
Exhale out.
Feel the stretch in the side body here.
Take a deep inhale in.
And as you exhale,
Come back to center.
One more time,
Inhale.
And as you exhale,
Bend towards the left side now and feel the stretch in the right side body.
Take a deep inhale here And as you exhale,
Come back to center.
Release the arms.
Then bring the hands behind the back and interlace the fingers again.
Take a deep inhale in.
And as you exhale,
Bow forward.
And see if you can bring the forehead up.
Towards the mat today.
Open the shoulder blades,
Keep the arms extended.
Take a deep breath in.
And as you exhale,
Slowly rise up.
And from here,
Let's switch into a different seated.
Posture Let's sit on our heels.
Tucking the toes in.
Opening the soles of the feet.
Bringing the arms to the sides.
And cactus arms.
Inhale open the chest And as you exhale,
Extend the arms,
Extend the elbows up towards the sky.
Inhale,
Bend the elbows,
Bring the arms to the sides again.
Exhale,
Stretch out the arms.
Let's go again.
And repeat.
Connect with your breath.
Keep the arms.
Extend it,
Stretch out the fingers.
Deep inhale,
Long exhale.
Open the chest.
Work with the shoulder blades.
Last one.
Release the palms down to the earth and make your way to tabletop.
Hips over the knees,
Shoulders over the wrists neck long.
And when you're ready,
On your next inhale,
Extend the right leg.
Point the toes.
Now find your balance.
And when you're ready,
Extend the opposite arm.
Find the balance here.
Engage your core.
Stay stable.
One more breath.
And from here,
Bend the right knee.
Then let's bounce the arm and the leg at the same time,
Together.
For 10 rounds.
Let's go?
5.
4.
3 too.
One.
Now bring the arm back to the mat.
Extend the knee.
Keep it Halloween.
From here,
Bring the leg across to the side of the mat.
Tap then shift to the other side of the mat and tap again and let's repeat this for six times Every time you get to the middle,
See if you can kick the leg in.
Keep the foot extended.
And go tap from one side to the other.
To the other.
Keeping the upper body.
Stable and grounded.
And once you're done,
Let's bring the Wii.
Back to tabletop.
Let's take it to the other side.
When you're ready.
Inhale.
And extend the left leg.
Point the toes.
Find your balance.
Once you find your balance,
Extend the opposite arm.
Engage your core here and let's hold for three breaths.
Now bend the knee.
And let's bounce again the arm and the leg together.
Make sure.
That you're kicking the foot up.
At the same time with the arms.
Or 10 times.
Breathe.
Engage your core.
Keep going.
And once you're done,
Release the palm back down to the mat.
Extend that knee,
Keep the leg hovering and let's go again tapping from one side of the mat to the other.
Kicking halfway through.
6th time 3 2.
N1.
Bend the knee and come back to tabletop.
Now from here,
Tuck the toes in.
On your next exhale.
Lift the knees.
Send the hips up,
Tailbone up,
To downward facing dog.
Extend the arms.
Straighten the back.
Bring the shoulders away from the ears.
Take time to feel the shape.
Establish this position And don't worry if your heels don't touch the ground today.
Take a deep breath in.
Now as you exhale,
Shift your weight forward and transition to plank.
Inhale roll the spine forward Shoulders over wrists.
Legs active,
Core engaged.
And as you exhale,
Raise the hips to downward dog again.
We'll repeat this for 5 times.
Move in a wave-like motion.
Focus.
Roll the spine to plane.
And as you exhale,
Push the arms.
Send the back to downward dog.
Roll with the spine,
Engage the core.
And move with your breath.
Two more time.
Inhale.
Come to Plank.
Exhale,
Push back to downward dog.
One more time.
From play.
Shift your weight into the right arm and transition to a side plank.
Open the chest.
Inhale,
Extend the arm over the head.
Now bend your left knee and place your foot on the floor in front of your body.
Lift your hips,
Creating a side bend.
Reach your left arm over your head.
Inhale.
Now as you exhale.
Dip the hip down to the floor.
Inhale,
Lift up.
And as you exhale,
Let's go again for a hip dip.
Let's repeat this.
For 10 times.
Working here.
The abs.
The upper body.
Great exercise to tone the arms.
Five more to go.
Remember to breathe.
Now when you're done,
Bring the left arm back to the mat.
Get back to plank,
Then let's transition to the other side.
Extend the arm over the head.
Now bend the right knee and place it on the floor in front of you to support your body.
Inhale,
Lift the hips up.
And as you exhale,
Dip the hip down towards the floor.
Repeat.
For 10 times.
Engage your core here.
Connect with your breath.
Truly work the upper body,
Keep that chest open.
Breathe.
Working the abs.
Bring the arm back down to the mat.
Back to play.
And exhale,
Push back to downward facing dog again.
Bend the knees.
Step or hop to the top of the mat.
From forward fold.
Release the arms Release any tension.
As you inhale.
Slowly start lifting up vertebrae by vertebrae to standing.
Roll open the shoulders,
Open the palms,
Mountain pose.
Gaze forward.
And when you're ready,
Let's start with our sun salutations.
Inhale,
Extend the arms up towards the sky,
Bring the palms together.
Exhale bring the palms towards the heart center and bend forward.
The forward fold.
Release the arms down.
Inhale,
Halfway look up,
Look forward.
In the back.
Exhale release the arms down.
Plant palms to the mat.
Send the right foot to the back.
Left foot to the back.
Hold the plank.
Engage your core.
Straighten the back.
You won.
Bend the elbows,
Chaturanga dandasana.
Inhale,
Upward facing dog.
And exhale push back to downward facing dog.
Take a moment here to breathe.
To extend the hamstring muscles.
Extend the hamstring muscles.
And the back,
Open the shoulder blades away from each other.
Now from here bend the knees hop or step to the top of the mat.
And slowly start rising up.
To your mountain pose.
Open the chest.
Look forward.
Inhale,
Bring the arms up again towards the sky.
Palms together.
Bring the arms towards the heart center and as you exhale,
Slowly start bending to forward fold.
Let's pick up the pace.
Inhale,
Halfway look up,
Straighten the back.
Exhale,
Plant the palms down.
Left foot to the back,
Right foot to the back,
Hold the plane.
4.
One,
Exhale.
Upward facing dog.
And exhale downward facing dog.
Hold here.
Take a moment again,
Catch your breath.
Now when you're ready,
Bend the knees again.
Step 2 or hop to the top of the month.
Slowly rise up to standing.
Open the chest.
Now at the top of your mat,
Let's play around with our ego pose,
Our balance pose for today.
Bend your knees slightly.
Cross your left thigh over the right thigh.
On your next inhale,
Hook your left toes behind the right calf.
If your toes don't hook,
That's completely fine.
Keep your foot next to the right calf muscle.
Cross your left arm under the right arm.
Bend your elbows and bring your palms to touch.
Gaze at one point ahead.
And hold the spoons.
Find the focal point.
Find your Drishti.
And breathe.
Take a deep breath in.
And think into this posture.
One more breath.
As you exhale slowly.
Start releasing.
The likes.
Then release the arms.
Now let's take it to the other side.
To bend the knees again.
Now cross the right thigh over the left thigh.
Again,
See if you can hook the toes around the calf muscle.
Now raise your arms.
Bend the elbows and cross the right arm under the left.
And see if you can bring the palms to touch.
Find that balance.
Anchor your mind.
Connect with your breath.
And let's bring to mind the intention that we set today.
Take a moment here to breathe.
Allow your body to sink into this posture.
One more breath.
Exhale,
Uncross the legs,
Uncross the arms.
Inhale,
Lift the arms up towards the sky.
Bring the palms together.
Now exhale.
Dive to your forward fold Release the palms down.
Now bend the knees.
And plant the palms into the mud.
And as you exhale Step back.
Right foot to the back.
Left foot to the back.
Our last playing today.
Let's hold.
5.
.
.
4.
.
.
3.
.
.
And wine.
Release all the way down.
To the mouth.
Untuck the toes.
Release the chest down to the mat.
Take a breath here.
Bring the hands next to the chest.
And on your next inhale.
Let's lift the chest up.
To Cobra.
Let's open the chest It's open.
Your heart chakra.
Take a deep inhale in.
And as you exhale.
Release the shoulder blades.
Bring the shoulders away from the ears.
Keep that chest open and strong.
Now slowly exhale start bringing chest all the way down to the mat now.
Let's roll to the back.
Bend the knees.
Cross the right leg over the left.
Extend the arms next to the body.
Now,
Drop the knees towards the left as you look over the right side.
Feel that nice spinal twist.
Take a deep inhale here.
And long exhale out.
Make sure both shoulders are grounded.
Let's take it to the other side.
Come back to center.
They'll cross the left leg over the right leg.
Drop the knees towards the right.
As you look over the left shoulder.
Release any tension in the spine.
Take a deep inhale.
And long exhale out.
Now bring the knees back to center.
Release the legs all the way to the end of the mat.
Extend the arms next to the body with palms.
Open.
Towards the sky.
Close your eyes here.
Our final pose today,
Shavasana,
Our corpse pose.
This is your time to scan your body.
So relax the shoulders.
Relax the arms.
Relax the fingers.
Take a deep breath in.
Relax the face.
Relax the jaw.
Connect with your breath.
And sink in to this moment.
If you're ready to come up.
Stop moving your fingers.
So moving your toes.
Extend the arms over the head.
For a deep stretch.
Stretch out the feet.
Point the toes.
Let's exhale.
Turn to the side.
And slowly start making your way.
Seated.
Keep your eyes closed.
Cross your feet in front of you.
And place the hands on the knees.
Take this moment to thank yourself.
For your practice today.
Reconnect with your breath.
Bring to mind the intention you set at the beginning of this session.
Now lead with it.
Thank you for joining me.
Have a wonderful rest of the day.
Salaam.
Namaste.
