So hello and welcome to this super short video.
Yoga asana practice of course It's great if we can dedicate.
You know,
One hour or 90 minutes to a bit of asana practice and some pranayama and meditation.
Course life gets busy and we don't always have that time and The way I see it is it's better to do something even if it's quite short than to do nothing at all.
So today's postures,
Or today's session,
I should say.
Is around about 20 minutes.
Just because it's a short session that doesn't mean we're going to try and cram in lots of postures in a short space of time.
We're going to focus a little bit more on quality rather than quantity.
And just go through a handful of postures and a little bit of slow breathing and relaxation at the end.
And one thing I should mention is if you're familiar with the ujjayi breath or ujjayi breathing or ocean breath then I 100% recommend that you use this throughout the practice.
If this is not familiar for you,
I have a separate video on my profile and you can find out a little bit about that.
It's only around 2-3 minutes explanation.
Alternatively,
There are hundreds upon hundreds of videos elsewhere online that talk about ujjayi breathing.
If you're really in a hurry and you don't have time,
It's all good just to breathe in and out through the nose,
Okay?
We are using a slightly adapted sun salutation,
Like a slight adaptation from the classical style of sun salutation for this.
Sequence and that's really just to make it accessible to more people.
Had a few students that have had physical issues due to injuries and surgery and found it this slightly modified.
Sun salutation just makes it a little bit easier for them to do and I just decided to include it in this practice.
Doesn't mean you're getting any less or more of a workout,
It's just slightly different.
So this is a short session,
So we'll continue.
Let's go onto the map.
Okay,
So taking ourselves to the top of the map more or less.
Just a little bit of movement with the feet and the legs.
Just to make sure we have a nice stable posture on the mat.
The palms of the hands facing forward and almost as if someone is just pull on a thread from the crown of the head.
Up towards the sky.
We'll start with some very simple movements and breathing exercises.
So with the first breath,
Then lifting the arms up.
And with the exhale hands back down.
Again,
Breathing in,
Arms up.
And exhale hands down.
And just two more like that,
Breathe in and out.
Breathe in and out.
And one more breath in.
And exhale,
Hands by the side.
And then from there,
We're just going to introduce a forward fold.
So breathing in again,
Arms up.
This time with the exhale we fold forward,
A little bend in the knees if it helps.
Of course if you have a yoga block or a cushion you can place the hands on that,
Head low.
Then he'll back up to the top.
Exhale hands by the side.
Let's go for three more,
Breathing in.
.
.
And exhale,
Fold forward.
And he'll back up to the top.
And exhale hands back to the side.
One more just like that.
Exhale,
Fold.
Warm heel back up.
Exhale,
Hands down.
And breathing in for this last one.
As we exhale,
We fold and we come down here and we stay down here for 4 breaths.
Nice and slow Nice and steady.
Last breath in.
Once you've done your 4 with the next inhale back up to the top.
And with the exhale hands down by the side and we are ready to move into our Sun Salutation.
So again,
Breathing in,
Hands come up.
And then as we exhale,
Just taking the hands down through the centre of the chest into the prayer position.
And we're ready to begin.
So,
Breathing in,
Reach up.
With the exhale folding forward.
As we breathe in,
Stepping back with the left foot,
Left knee goes gently down,
Open the chest.
As we exhale,
Back with the right foot,
Push back,
Downward dog.
This is where it changes slightly.
Breathing in,
We come forward to a plank.
And as we breathe out,
We push back again,
Downward dog.
With the inhale taking the left foot forward,
Right knee goes down.
Exhale,
Right foot forward,
Forward fold.
Inhale up to the top.
Exhale,
Hands down through the middle.
And over to the right hand side breathing in.
And exhale fold.
With the inhale this time stepping back with the right foot,
Right knee goes down.
And then with the exhale back with the left foot push back.
Breathe in and come forward.
Ah,
Breathing out,
Push back again.
With the inhale,
Right foot comes forward,
Left knee goes down.
And with the exhale,
Stepping forward with the left forward fold.
And he'll back up to the top.
Exhale,
Hands down through the centre.
And let's do two more,
Breathing in.
I'm breathing out with a fault.
Inhale again,
Left knee back,
Left knee down,
Lift the chin.
Excellent.
Right,
Foot back,
Downward dog.
Press N,
Come forward.
And exhale,
Push back again.
Breathing in,
The left foot comes forward.
With the exhale,
Right foot forward,
Forward fold.
Inhale up to the top.
And exhale down through the middle.
One more on the right hand side,
Breathing in.
And fold.
With the inhale stepping back to the right foot.
Now the axial step and back with the left push back.
Heathen and become forward.
And breathing out,
Push back and walk.
With the inhale stepping the right foot forward.
And then with the exhale,
Left foot comes forward,
Forward fold.
Finally back up to the top of the breath in.
Exhale,
Hands down through the middle.
And one more breath in,
Standing here.
And exhale,
We are back into Tadasana Mountain Pose.
Okay,
From here,
Just keeping the left foot at the front of the mat.
Taking a step back with the right foot,
Okay,
And then you can turn the right toes slightly in,
Taking the hips around if they'll go round.
And we'll come into Warrior 1 or Virabhadrasana 1.
As we breathe in,
Lifting the arms up,
Looking between the hands.
And then with the exhale we just ease forward slightly.
Breathe in and back up.
And exhale back down.
Inhale,
Back up to the top.
Exhale,
We're in again.
And one more time back up.
And this time with the exhale we go down and we're down here for four breaths.
If you want to make this a bit more difficult,
You can push some weight down through that left foot.
Now push some to the outside of the back foot.
Last breath in.
After the 4th exhale with the next inhale back up to the top.
Exhale,
Drop the shoulders,
Relax the shoulders.
Step the right foot in.
Step the left foot back and again you can turn the toes slightly forward and just take the hips around.
Virabhadrasana 1 on the other side.
Breathing in,
Arms come up.
And with the exhale again we go down.
Inhale up to the top.
Exhale by the time.
Breathing in.
Breathing out.
Last one up to the top.
And then with the exhale we go down and again we are down here for four.
Once you've done your 4 breaths,
On the next inhale back up to the top.
With the exhale drop and relax the shoulders.
Step that left foot forward,
Sorry.
And then just turn to the long edge of the mat and stand in wide again if you have a yoga cushion or a yoga block.
You can place this at the front side of the mat if it helps.
If you don't want to use a yoga cushion or block,
That's absolutely fine.
Turning the toes in just very slightly and a little bend in the knees.
I will do a wide legged forward fold,
So breathing in,
Arms come up.
And with the exhale folding forward,
Hands on the floor.
Hold nice and low.
Then he'll back up to the top.
And with the exhale back down.
And breath in back up exhale fold One more time back up And now with the exhale,
Folding forward,
Upward,
Down.
We're here for four.
If you like you can turn the fingers behind you and just walk the hands through the legs a little bit.
Last breath in.
.
.
Exhale.
And then with the next inhale just coming back up to the top With the exhale we can step the feet back together.
And then come down.
Onto the lap,
We'll do a quick bridge pose.
Or Setu Bandhasana,
So lying flat on your back.
And just taking the heels in so you can just touch the heels and no more.
We'll stay with the palms of the hands pressing into the floor.
Like the previous postures we'll do four.
With a hold for four breaths on the fourth posture.
So when you're ready with the first breath in,
The bridge comes up,
Squeeze the glutes.
Ah,
But the eggs heal by then.
Breathe in and press up.
And exhale back down.
Again bridge comes back up with the inhale Exhale back down.
Last one we come up and then we're just holding up here for four.
Last breath and squeeze up.
And then with the exhale,
Just gently,
Gently controlled,
Lower that back down.
We can put the left leg out straight and just the foot out to the side.
The right leg out straight,
Foot out to the side.
And from here just take one.
Slow,
Steady breath in up to the top.
And then exhale slow steady release.
And then from there.
.
.
Just find a way that's comfortable for you to come around onto your car.
Front on the mat,
We'll set up for Bhujangasana or Cobra Pose.
So with the forehead.
Stone on the mat.
Palms of the hands.
Find a place that's good for you.
If you want to pull the hands more towards the feet,
Make it more of a challenge or you can have your hands here,
A little up.
More beside the ears.
Tops of the feet on the floor and when you're ready with the first breath in just coming up.
Ah,
With that exhale back down.
Breathing in,
Back up.
And exhale back down again.
Inhale up to the top.
Exhale,
Drop down.
And at the last one we come up and we're up for four.
I just hold here.
Last breath in.
And then with the exhale,
Just gently,
Gently,
Gently down.
As soon as the head comes down,
Just take the hands either side of the rib,
Push up into a box.
Position our tabletop and then just push to the left knee wide.
The right knee wide just to make a little bit of space there.
Trunk or the torso of the body and just ease back into child's pose and just take a couple deep steady breaths here.
If it's comfortable you can walk the fingers forward slightly.
And whenever you're ready,
Just take your way back up again.
Into a box and then just around.
Into a seated position and just coming onto the seat bones With the legs out in front,
The toes coming back towards us,
We'll do a seated forward fold.
So breathing in,
Just lifting the arms up.
And then with the exhale just fold and forward.
And they all back up.
And exhale fold the hands can come onto the calves down at the ankles at the feet If you have a strap or a belt,
You can wrap it around the feet,
Back up.
Exhale,
Fold.
And one more time,
Back up.
Exhale,
Fold forward and we're down here for four breaths.
After exhale number 4 with the next inhale back up to the top.
With the exhale we can just place the hands down by the side.
And then just lie completely.
Flat back on the mat just letting the feet rest out to the side the palms of the hands facing the ceiling.
If it feels good you can close your eyes,
If not it's all good just to keep them open.
Just whatever works for you.
From here,
Just take one slow,
Steady breath in up to the top.
And slow steady exhale release.
And then from there just come back to your own Natural.
Regular.
Breathing rhythm.
No need for any ujjayi breathing,
No control over the breath,
Just completely relaxed.
At this point if it feels good you can just turn your focus and your attention onto the breath and just follow the breath as it flows in.
And follow the breath again as it flows back out.
And then when you get to the end of your next exhale,
You can just let go of that focus on the breath and again.
Just relax.
No rush,
But whenever you're ready you can just put a little bit of movement into the fingers and the toes.
If it helps you can stretch the hands out behind you.
Stretch the feet away.
And then just find a way to take yourself up into a comfortable seated position.
And that is.
.
.
Super short yoga session for today.
Thank you very much for joining me.
I hope that was helpful.
Beneficial for you.
If you like the vibe and you have any interest in breathwork and music for meditation,
Feel free to contact me.
Check out my page and Yeah.
Thank you very much.
Enjoy the rest of your day.
