Hello and welcome to this energizing vinyasa flow.
For the flow today it would be great if you have a strap.
If you don't have a strap available just grab a towel or rolled up sweatshirt or something similar.
And if you have available two blocks would be great.
But yeah,
If not just take two books or whatever is available to you.
So yeah,
Let's get started.
So bring your arms up,
Inhale,
Your arms overhead.
And exhale,
Bring your hands towards center.
Inhale,
Your arms up.
Big reach overhead.
And exhale,
Lower your hands towards center.
One last time,
Big inhale.
And exhale,
Lower your hands to your heart center.
From here place your right hand beside you.
And inhale,
Your left arm overhead,
Gaze follows.
You can come onto your forearm if that's available to you.
And switch sides,
Left hand grounded.
Reach up your right arm overhead,
Gaze follows.
Reach into your side stretch.
Inhale,
Come to center.
And exhale,
Come to your right side.
And you can just follow your own breath here.
To gently wake up our side body.
And one more to your left.
And come to center.
Beautiful.
From here,
Come to your four-point kneel.
And we will start by warming up our wrists.
So flip your palms towards the sky.
You can go one hand after the other or both together.
And just make very,
Very light circles over your wrists.
We always want to warm up our joints to make sure to prevent any injury.
Try to maintain a straight spine.
Gaze is just in front of you.
Beautiful.
And from here,
Flip your palms again.
Palms on the mat this time.
And your fingers point towards your knees.
From here,
To intensify the stretch,
You can just lean back towards the back of your mat.
And you will feel the stretch perhaps in your fingers,
In your wrists and your lower arms.
Gaze again,
Just in front of you.
Always connect with your breath and yoga.
Inhale and exhale through the nose.
And come back to center.
From here,
Let's make big circles with our right knees.
From the front to the back.
To warm up our hips.
And let's reverse the movement.
And let's repeat that on the other side.
Big circles with our left knee.
To the back of the mat.
And reverse the movement here.
Big circles to the front.
Come to center.
Let's grab the strap for a second and come,
If it's available to you,
Onto your toes.
Grab the strap a bit more than mat with a part or whatever feels comfortable to you.
And let's inhale our strap up and back.
And open through the chest.
You need to move forward a little.
And exhale to the front.
Big inhale,
Reach through the chest.
Gaze up.
And bring the strap forward.
Round your spine.
Chin to chest.
And inhale.
Big reach towards the back.
And exhale towards the front.
Let's do one more here.
And exhale towards the front.
Great.
You can place your strap aside.
And from here bring your right toes towards the back.
Extend your leg.
And from here inhale your foot.
Bring your foot towards your buttocks.
And inhale,
Gaze up.
Exhale,
Bring your knee to nose.
Inhale,
Rise.
Exhale,
Knee to nose,
Round your spine,
Chin to chest.
Inhale,
Rise.
Exhale,
Knee to nose.
One more time for this variation of Cat-Cow.
And come back to center.
Let's do the other side.
Extend your left leg towards the back of your mat.
Inhale,
Bring your left foot towards your buttocks.
Reach through the chest.
Gaze up.
And exhale,
Knee to nose.
Inhale,
Rise.
Exhale,
Knee to nose.
Inhale,
Rise.
Exhale,
Chin to chest,
Knee to nose.
This variation of Cat-Pose.
Inhale,
Rise.
Come to your four-point knee.
And from here push back to your first downward facing dog.
You can walk your dog here.
Just to wake up the entire back side of our body.
Perhaps you want to take a hold of your calf.
Look underneath your armpits for a slight twist.
To your downward dog.
Make sure your feet are parallel.
Your hip bones are pointing towards the corner of the room.
Your armpits are turned towards each other.
Fingers spread wide.
Gaze towards your knees.
Feel the stretch in your entire back side.
From here walk your hands towards your feet.
Grab the opposite elbows.
And come to recto.
Just swing your upper body up and down.
You can bend your knees as much as needed.
Just to gently wake up the spine here.
And swing from right to left,
Left to right.
And nod your head,
Yes.
And look from one shoulder to the other.
And from here slowly vertebra by vertebra.
Come up and roll your shoulders back once or twice.
And let's come to stand in front of the mat.
Let's begin our flow with a couple of sun salutations.
Inhale,
Your arms up overhead.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Plant your palms.
Step or jump back to high plank.
Your version of chaturanga.
Exhale here.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Let's remember the cues here.
Feet are parallel.
Hip bones pointing towards the corner of the room.
Armpits turned towards each other.
Shoulders away from the ears.
Fingers spread wide.
Gaze towards your knees.
Gaze between your hands.
And step or jump between your hands.
Inhale,
Halfway lift.
Exhale,
Forward fold.
And inhale,
Rise to stand.
Arms overhead.
Slight back bend if you feel like it.
And exhale.
Bring your hands to heart center.
And come to standing.
Let's repeat that one more time.
Inhale,
Your arms up.
Slight back bend.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Plant palms.
Step or jump back to high plank.
Lower chaturanga.
Inhale,
Upward facing dog.
Exhale,
Downward facing dog.
Let's take a couple of breaths here.
Feel the stretch in your entire backside.
Gaze between your hands.
And step or jump between your hands.
Inhale,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Your arms up.
Slight back bend.
And exhale,
Hands to heart center.
Come to standing.
Let's continue with sun salutation B.
Inhale,
Come to chair pose.
Arms are beside your ears.
Make sure your tailbone is tucked under.
And your knees are touching.
So are your big toes.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Plant your palms.
Step or jump back to high plank.
Lower chaturanga.
Inhale,
Outward facing dog.
Exhale,
Downward facing dog.
Inhale,
Your right leg up.
Step your right foot between your hands.
And come to your warrior one.
Make sure here that your hips are square to the front of the mat.
Your right knee is pointing towards your right pinky toes.
And your back foot is at a 45 degree angle.
Frame your front foot.
Inhale,
Your right leg up.
If it's in your practice,
Come to your three-legged chaturanga.
Inhale,
Outward facing dog.
Exhale,
Downward facing dog.
Inhale,
Your left leg up.
Step your left foot between your hands.
And come to your warrior one on the left side.
Remember the cues here.
Left knee pointing towards your left pinky toe.
Shoulders away from the ears.
Exhale,
Frame your front foot.
And three-legged chaturanga.
If it's within your practice.
Inhale,
Outward facing dog.
Exhale,
Downward facing dog.
Let's stay here for a couple of breaths.
Gaze between your hands.
Step or jump between your hands.
Inhale,
Halfway lift.
Exhale,
Forward fold.
And come to chair pose.
Stay here.
Stay strong.
And samastitihi,
Hands to heart center.
Come to standing.
So,
Bring one hand over your heart.
One over the belly.
And just feel the heartbeat against your palm for a moment here.
Feel the heat you've created within your body so far.
And just notice.
And let's continue with our flow.
Again,
Come to your chair pose.
Make sure your tailbone is tucked under.
Knees are touching.
From here,
Bring your hands to heart center.
And bring your left elbow to the outside of your right knee.
Hands are still at the heart center.
Gaze is over your right shoulder.
And here,
Your left knee likes to come forward.
So,
Make sure to push it back a little.
So,
That way the knees are aligned.
Gaze in front of you.
And from here,
Your standing leg is your right leg.
Bring your left foot towards your buttocks.
Find your focus.
Find your gaze.
And extend the left leg towards the back of the mat.
And slowly bring your toes towards the mat.
Stay in your twist here.
Stay for a moment.
And inhale.
Come to twisted lunge.
Your arms are open towards the right side of the mat.
And from here,
Exhale lower to mat.
Inhale,
Rise.
Extend your legs.
Exhale,
Lower left knee to mat.
Inhale,
Rise.
Inhale,
Rise.
Exhale,
Lower.
Inhale,
Rise.
Always try to twist a bit deeper.
And right hand meets the left.
And bring your arms to cactus arms.
You're still in your high lunge.
And exhale,
Lower left knee to mat.
Open through the chest.
Towards the sky.
Inhale,
Rise.
Exhale,
Lower.
Strong in the legs here.
Inhale,
Rise.
Inhale,
Rise.
Beautiful.
Come to your warrior one.
The hands behind your back.
Open again through the chest.
Towards the mat.
And with your next exhale,
Come to humble warrior.
Make a bit more room with your right leg if necessary.
And bring the crown towards the mat.
And maybe you're here.
And that's totally fine.
Maybe you're here,
Your crown.
Is touching the mat.
And your arms are pulling towards the front of the mat.
Inhale,
Come to standing.
Twist your toes from your back foot.
And from here,
Come into arrow head.
Your weight is on top of your right leg.
And from here,
Come to your stock pose.
Left knee is up.
Find your balance.
Find your point of focus in front of you.
And from here,
Lean forward into your warrior one.
Find the gaze on the floor in front of you.
And find your variation of warrior three.
Maybe your airplane arms.
Maybe prayer pose.
Maybe prayer pose behind your back.
And come back to your stock pose.
And come to standing.
Great job.
Let's repeat that on the other side.
Inhale,
Come to your chair pose.
Bring your hands to heart center.
And right elbow comes to the outside of your left knee.
Remember the cues here.
Your right knee comes forward this time.
So try to push it back.
And feel the stretch between your shoulder blades.
Gaze in front of you.
This time,
Your standing leg is your left leg.
And bring your right foot towards your buttocks.
Make sure your knees are pressing in towards each other.
And extend your right leg towards the back.
And lower.
Stay in your twist.
Find your balance.
And open your arms up towards the left side of the mat.
Extend both legs.
Make sure your arms are strong.
And exhale,
Lower your right knee to the mat.
Inhale,
Rise.
Exhale,
Lower.
Inhale,
Rise.
Twist deeper.
Exhale,
Lower.
Inhale,
Rise.
Exhale,
Lower.
Inhale,
Rise.
One more time.
Twist deeper here.
And come to standing.
Left hand meets the right.
And bring your arms to cactus arms.
From here,
Exhale.
Lower your right knee.
Open through the chest.
Gaze towards the sky.
Inhale,
Rise.
Extend both legs.
Exhale,
Lower.
Inhale,
Rise.
Two more times.
Arms strong on the legs.
Last time.
Exhale,
Lower.
Inhale,
Come to standing.
From here,
Inlace the hands behind your back.
Ground your right foot.
Foot is at a 90 degree angle.
And pull your hands back towards the mat.
And open through the chest.
And exhale.
Come to your humble warrior.
The left shoulder goes to the inside of your left knee.
And inhale.
Come to standing.
Come to high lunge.
And shift forward weight on top of your left leg.
Coming into a harrow head here.
And shifting into your stock pose.
Right knee is lifted.
And again here.
Let's find your variation of warrior three.
Make sure you're standing like a strong.
Find your gaze.
Right foot is flexed.
Hips are squared off.
And come back to stock pose.
And to standing.
Take a couple of breaths here.
And inhale,
Arms up.
Overhead.
Exhale,
Slap back bend.
Forward fold.
Inhale,
Halfway lift.
Exhale,
Plant the arms.
Step or jump back to high plank.
Lower chaturanga.
Make sure your arms are as close to your body as possible.
Inhale,
Upward facing dog.
Shoulders away from the ears.
Reach through your chest.
And exhale,
Downward facing dog.
Inhale,
Your right leg up.
Step your right foot between your hands.
And wind me up to warrior two.
Find your center here.
Your gaze is on top of your right middle finger.
And come to your reverse warrior.
Either slide down your left hand onto your left calf.
Or maybe find the bind behind your back.
Reach towards the back.
Gaze is in your hand.
Feel the stretch in your side body.
And come to your variation of extended side angle pose.
So your right elbow might be on top of your right knee.
Feel the stretch in your entire left side body.
And reverse here.
And extended side angle.
Let's flow here two more times.
Perfect.
From here,
Come into your trikonasana.
So shift your left hip back.
Reach forward.
And make sure to reach through the chest.
The gaze follows your upper hand.
Maybe you're all the way down here.
Just make sure to open through the chest.
Perfect.
From here,
Come back to your warrior two.
And frame your front foot.
And from here,
Come into your pyramid pose.
So extend your right leg.
Bring your knee to nose.
And from here,
Perhaps,
You grab your blocks.
And reach your hips closer towards the mat.
Coming into your low lunge.
Reaching through the chest.
And exhale.
Come to pyramid pose again.
Extending both legs.
Nose towards the knee.
Inhale.
Reach through your low lunge.
Feeling the stretch in your hip flexor.
Exhale.
Pyramid pose.
Inhale.
Low lunge.
One more time.
Pyramid pose.
And low lunge.
From here,
Ground your left knee.
And come into your half monkey pose.
Leaning back.
Flexing your right foot.
Exhaling here.
Knee to nose.
Maybe you're all the way up here.
Maybe you use your blocks.
Wherever you are,
It's totally fine.
And inhale.
Come to your low lunge.
Reaching through the chest.
Again,
You can use your blocks here.
Exhale.
Half monkey pose.
Right foot is flexed.
Knee to nose.
Inhale.
Low lunge.
Exhale.
Half monkey.
Feel the stretch in your entire backside of your right leg.
Inhale.
Low lunge.
And from here,
Bring the left hand towards the inside of your right foot.
Inhale.
Your right arm up.
And exhale.
Open towards the back of the mat.
Coming to the outside of your soles.
Reaching your right hand towards your back foot.
And feel the stretch in your outer right thigh.
Frame your front foot.
Right foot meets the left.
Exhale.
Lower chaturanga.
Inhale.
Upward facing dog.
Exhale.
Downward facing dog.
Inhale.
Your left leg up.
Step your left foot between your hands.
And come to your warrior two.
Again here,
Gaze is on top of your left hand.
Arms are strong.
Parallel to the ground.
And find your flow on this side.
And gaze follows your hands.
Extended side angle pose.
Reach through your right arm.
Extending towards the front.
And reach back.
From here,
Come to your trikonasana.
Walk your right foot closer to the front.
Kick your right hip back.
Shift towards the front.
And come into your trikonasana.
Maybe use your block.
Maybe all the way down,
Grabbing your left toe.
Wherever you are.
Just make sure to open up through the chest.
Come back to your warrior two.
Frame your front foot.
And from here,
Come into your pyramid pose.
Knee towards the nose.
Both legs extended.
And from here,
Come into your low lunge.
Drawing your hips towards the mat.
Feeling the stretch in your hip flexors.
And come to pyramid pose.
Knee to nose.
And low lunge with your knee lifted.
Reaching through the chest.
Exhale,
Pyramid pose.
Inhale,
Low lunge.
Broadening through the collar bones.
One more time,
Pyramid pose.
Low lunge.
From here,
Ground your right knee towards the mat.
Leaning back into half monkey pose.
Knee to nose.
Low lunge,
This time with your knee grounded.
This sequence is so great after a run or whenever you just want to stretch your lower body after sitting too much.
Inhale,
Come to the front.
And walk your right hand beside your left foot.
Lift your right knee.
Open up towards the sky with your left hand.
And twist open towards the back.
Coming to your twisted lizard.
Feeling the stretch in your outer left thigh this time.
Your front foot.
Left foot steps back.
And exhale,
Lower slowly,
Slowly.
Coming onto your mat.
And from here,
Let's come into bow pose.
So grab,
Bend your knees,
Bend the outside of your ankles.
And with your next inhale,
Reach up into bow pose.
Creating this pull and push contraction between your hands and your feet.
Keep breathing here.
Only your pelvis should be touching the mat.
Stay strong.
And exhale,
Lower onto the mat.
And turn your head to one side.
Relax for a moment.
And let's repeat that.
Grab the outside of your ankles.
And with your next inhale,
Reach up.
Coming into bow pose.
Creating this pull and push contraction.
Creating the space between your ribs.
And through your chest.
Lower.
Beautiful.
And from here,
Push back into your child's pose.
Your knees can come mat width apart.
And maybe you lower your forehead onto your mat.
Just to create this counter pose,
Counter stretch for your lower back.
Connect with your breath.
Beautiful.
And come to your knees.
And we will work on our camel pose.
So bring your hands to your lower back to support throughout this pose.
And from here,
At all times,
I want you to push your hips forward.
And while you lean back,
Don't just lean back,
But push forward with your hips.
And drop your head back.
And perhaps you can reach for the heels with both hands.
Keep breathing here.
And pushing forward at all times to protect your lower spine.
To come out,
Bring your hands towards your lower back.
And again,
Let's come to our child's pose for our counter stretch.
Come to a seated position on your mat.
And from here,
Arms are parallel.
Legs are parallel towards the mat.
And from here,
Let's work our abs.
So exhale,
Lower.
Maybe your arms are reaching behind you,
Maybe beside you.
Whatever option you prefer.
And inhale,
Come up.
Exhale,
Lower.
Let's go for ten.
One.
Place your feet down on the mat.
And lower slowly onto your mat.
From here,
Let's walk our feet closer towards the back.
And prepare our chakrasana,
Our wheel pose with some bridge poses.
So inhale,
Lift your hips up towards the sky.
Engaging your glutes.
And exhale,
Lower.
Inhale,
Peel your spine up vertebra by vertebra.
Coming into bridge pose.
Exhale,
Lower.
One last time.
And maybe you stay here.
Coming into your bridge pose.
And lacing your hands.
Pushing up.
Or if you want to try chakrasana,
Wheel pose.
Your legs stay where they are.
And your hands come beside your head.
Fingers pointing towards your shoulders.
And again,
We start by peeling up our spine.
Engaging our glutes.
And inhale,
Push through your arms.
Lifting your chest towards the sky.
Keep engaging your glutes to protect your lower spine.
And to come out,
Bring your chin to chest.
Lower your spine towards the mat.
And for your counter pose,
Let's hug our knees to our chest.
And maybe roll your spine slightly from side to side.
And from here,
Let's come to shoulder stand.
So bring your hands onto your lower back to support.
And from here,
Make sure to point your toes.
Toes are touching.
And I don't want you to be able to fit a piece of paper between your legs.
So your legs are engaged.
Glutes are engaged.
Perhaps you can straighten yourself up a bit more.
And from here,
Bringing your chin closer to your chest.
Keep breathing.
Always connecting with your breath.
And from here,
Bring your feet behind your head.
Slowly shifting your weight.
And place your hand behind your back if that's available to you.
And come to roll onto your shoulders,
Chin to chest.
And keep breathing.
From here,
To come out.
Slowly bring your feet towards the mat.
Using the momentum to sit on your hands.
Come up onto your elbows.
And reaching through the chest.
Dropping your head back.
Coming into fish pose.
Perhaps you lift your legs up.
Lower completely onto your mat to arrive in your Shavasana.
Bring your feet a bit more than mat width apart.
Reach your arms away from your body.
Let everything fall.
And I want you to notice your breath for a moment.
And notice where you feel your breath.
Perhaps you notice your breath with the inhale and exhale through the nose.
Maybe you notice your breath within your chest.
The rise of your chest with every inhale.
And lowering your chest with every exhale.
Or perhaps you notice your breath within your belly.
The extension with every inhale.
And deflation with every exhale.
Wherever you notice your breath.
And it might be different from time to time.
And bring your attention back to the room.
By wiggling your fingers and your toes.
Reach your arms up overhead.
Maybe a final stretch.
And come to lay on your right side.
And come to a seated position with your eyes closed.
And thank your body for enduring this practice.
And your mind for maintaining strong in some of the challenging asanas.
And yes,
Thank you for practicing with me today.
And I hope to see you next time.
