Hi Yogis,
I'm Nicole.
Thanks for joining me today.
Today I have a super short yoga practice for you,
Whole body sequence.
This class is excellent when you need a quick yoga fix.
It will help to improve your flexibility,
Mobility and a little core strength.
We'll be using two blocks for this practice and begin in a seated position.
Take both feet over to the left.
We'll take an easy twist.
When you're ready,
Inhale to sit tall and exhale.
Turn to your right.
Begin to deepen your breath.
Feel the in-breath descend and the navel expand.
At the top of the inhalation,
Pause.
Hold the breath for just a moment.
Or you exhale slowly.
And follow your next exhalation around to the front,
Left hand to the left foot,
Little side bend,
Raise the right arm.
Taking the breath into the right side waist now.
Then sliding into a side forearm plank,
Bring your right arm down.
Straighten your right leg underneath you.
Left foot can stay on the floor as you lift up those hips.
Feel as though you're gently dragging the forearm towards the foot to help switch on those obliques.
Slightly tuck the chin and move the neck back.
Taking your chin lock,
Jalanda Abandha.
And let's lower down.
Press back up to see it.
And take the feet over to the other side.
Easy twist.
Inhale expand the chest.
And as you exhale,
Gently draw the navel in towards the spine.
Returning to the front,
Right hand,
Right foot,
Side bend.
And moving into your side forearm plank,
Left arm down.
Right foot can stay on the floor as you straighten the left leg underneath you.
Keeping the jaw relaxed and the breath smooth.
And let's lower down.
Bring yourself up to seated.
Coming over onto all fours,
Tabletop position.
Just have your blocks at the top of the mat.
When you're ready,
Tuck those toes under.
Inhale,
Drop the belly,
Come into a back bend.
Exhale around the spine,
Lift the palms,
Sit back towards a child's pose.
Follow the inhalation back into tabletop.
Let's do that one more time.
Exhale,
Scoop the tailbone under,
Sit back.
And then this time as we exhale,
Downward facing dog.
Let's walk those hands back towards the feet.
Take a little rag doll,
Hold those elbows,
Maybe a sway from side to side.
And we'll slowly roll on up to stand,
Pressing the floor away,
Coming all the way up.
Let's step up to the top of the mat.
And just taking those blocks up to the high side next to the feet.
On the inhalation,
Lift the arms a little back up.
Exhale,
Fold forward.
Stack the palms on your lower back.
Inhale,
Halfway up,
Press the floor away,
Look forward.
Exhale and bow.
Chair pose,
Bend the knees,
Lift the arms.
And forward fold hands to blocks.
Step your left leg back.
Coming into a lunge,
So take those legs nice and wide,
Bring the blocks back so that the hands are underneath the shoulders.
Let's inhale here.
And as you exhale,
Forward fold.
Right toes can point up towards the ceiling.
Move with your breath,
Inhale and lunge.
Exhale,
Forward,
Forward.
The next time you lunge,
Bring the left knee all the way down to the mat.
Feel as though you're bringing that left knee forward.
Engage the buttock.
Either lift the arms up and rest here or take a twist.
Hands to prayer.
Left elbow to the right knee.
You can either keep a low lunge or you can lift up that back knee.
Deepen your breath to deepen the pose.
Let's return the hands to the blocks.
From here,
We'll step the left leg up,
Cross the left leg behind the right,
So pinky toes are next to one another.
If this is too strong,
Just keep that foot back a little bit further.
Either stay in the centre or walk your hands over to the right.
Engage the left quad.
Gently draw up the knee.
And return to the front uncross the legs Inhale halfway up.
Exhale to fold,
Hands to cut.
Chair pose,
Arms lift,
Knees bend.
And press to stand.
Let's do that on the other side.
Inhale.
Forward fold Half lip Bow down.
Chair pose.
Forward fold,
Hands to blocks.
Stepping your right leg back.
Reposition the blocks underneath the shoulders.
Take those feet nice and wide and when you're ready,
Flow with your breath.
Emitting any tension in the body with your breath.
Not with force.
Low lunge,
Right knee to the mat.
Option to lift the arms.
Option to take your twists.
Let's return those hands to the block.
Stepping right foot up.
Behind the left,
Pinky toes next to one another.
And maybe take those hands for a walk over to the left side.
Let's return to centre,
Uncross the legs.
Inhale halfway up.
Exhale to fold hands to calves.
Just move the blocks to the side.
And step back downward facing dog.
Inhale forward into plank.
Bring the shoulders just in front of the wrists.
Of course you can pop those knees on the mat if you need to.
So round out the upper back and shoulders.
Make sure your elbows brush the ribs as you come all the way down to the mat.
Untuck the toes.
Tuck the tailbone under.
As you inhale,
Gently roll the shoulder blades back.
Lift up.
And exhale to lower.
So we're bringing a little twist this time.
I want you to tuck the toes under now.
Maybe take the feet as wide as the mat.
As you inhale coming up and looking over your left shoulder.
How to look.
Inhale,
Rise up.
Feel as though you're squeezing the heels of the palms in.
And coming all the way down this time,
Untuck the toes.
Bring the hands behind you into lace the fingers.
When you're ready,
Lift the chest.
And the feet Exhale to lower crocodile pose.
Give the legs a little walk out.
Heel to bottom.
And let's roll over onto our back.
Once on your back,
Shift your hips a little to the left,
Cross the left leg over and we'll twist.
Bring the knees over to the right.
Do feel free to prop the body here.
And if this doesn't feel good for your hips and knees,
You can always uncross the legs and just have the block in between those thighs.
Breathe into the lower belly.
Laloa back.
Bring those knees back to center and we'll change sides.
Shift the hips a little to the right.
Before the knees come over to the left.
Deepen the breath to deepen the pose.
Bring those legs back to center.
From here,
Yogis,
Just take a hold of the knees.
If you like,
Take the knees a little wider towards the armpits,
Maybe a little rock from side to side.
Here is option one.
Option two,
Happy baby pose.
Stack the ankles above the knees.
Arms are on the insides of the legs and we're reaching for the outside blades of the feet.
Try to keep your lower back on the mat.
Again you might like to take a little rock.
Or you can hold it still.
And let's lower those feet down to the mat.
Coming into a short Shavasana.
Laying flat,
Taking up as much space on the mat as feels good.
Softening the forehead.
The tongue and jaw.
I'm just taking the next.
Minute or so.
To rest.
In this newfound space.
To simply be the witness.
Quiet observer in the background.
