Hello,
I'm Alta.
Welcome to my yoga flow.
This one is good for if you've just woken up or if you've been sitting for a long time.
We shall start at the front of the mat on the knees so if you need extra support like a folded blanket or fold your mat up and over for extra support in the knees,
Then go for it.
And then you can decide if you want to have your toes tucked behind you or not.
And then have your knees more or less hip distance apart.
Whatever feels really supportive and good for you.
And then you can choose.
Close your eyes or keep them open.
We're going to start with three nice big breaths together.
So take a nice big inhale.
And as you exhale,
Relax your shoulders.
Inhale,
Lengthen up through the crown of the head.
Exhale,
Draw the shoulders away from the ears,
Sink into the knees.
I invite you to drop the tailbone just ever so slightly towards the floor and then slightly pull your pubic bone up towards your belly and draw the ribs down towards your pubic bone while relaxing the belly.
Imagine you've got balloons tied onto your ears.
Just let your head float up into the sky.
While still relaxing your shoulders and belly.
Now,
As if you're opening salon curtains,
Reach your palms up in front of you and open the curtains,
Drawing the chair slightly forward and lifting the chin up,
If that's okay,
In the neck.
Now you can arch your lower spine a bit but don't collapse into it so keep drawing the tailbone ever so slightly towards the floor.
Round your spine,
Reach your fingertips in front of you.
And we're going to do this three times.
Maybe we do that with our breath.
So inhale,
Open the chest.
And then round exhale.
Last one.
Inhale.
Open.
Let the chest come nice and forward.
Maybe squeeze the shoulder blades.
Exhale,
Round.
Your next inhale will reach the palms up to the sky.
As you exhale,
Sit back and down into child pose.
Cool.
Maybe stack those.
This on top of each other and then release your forehead to the fists.
Just feel the sensation in the spine.
Slowly come back up.
If you've got a blanket underneath you,
Just take that out right now and then set up for cat and cow.
So palm shoulder distance.
And knees hip distance right underneath your hips.
Again,
You can choose tuck your toes or not.
Just three rounds of cat and cow.
So again,
Arch the spine,
Roll the shoulders back and maybe lift the chin.
And then release as you round your chin in towards the chest.
Twice more.
Inhale.
Cow.
Exhale round into cat.
Last round,
Spreading the fingers nicely and grabbing your mat.
I didn't know wrong.
Cool.
Let's go into our first downward arc.
So tuck the toes,
Walk the palms a little bit more forward,
And then lift the bum up towards the sky.
But for now,
Keep the knees bent a lot.
Sway a little bit side to side.
Think about lengthening through the spine.
Roll the shoulders away from the ears.
Lift the sit bones up into the sky as high as you can.
And then maybe straighten the left leg.
Keep the right leg bent.
And then change bend the left leg straighten the right And then continue.
So just walking it out a bit here.
Especially if you've been sitting for a long time,
Or if you've been sleeping,
Your body's feeling really stiff.
Now look forward and then lazily start to walk your feet towards the front of the mat.
Again,
Feet are more,
Let's keep distance apart.
Relax your head and sway a little bit forwards and backwards and side to side.
Now as we did earlier,
Keep drawing the tailbone towards the floor.
Even in this position feel your pubic bone tilting up towards the belly.
And your ribs towards your peewee bone and then unroll all the way up.
The head comes up last.
Reach the fingertips up into the sky.
And in your exhale,
Just draw a big circle around you.
Keep that bounciness in your knees.
Open the thumbs outwards.
Take a big inhale,
Big circle,
Fingertips to the sky.
Bend your knees and then fold all the way back down.
Flatten the spine,
Come halfway up.
So palms are either through the shins or the thighs.
And then exhale fold we're going to do this once more keep it nice loose bend in the knees unroll all the way up fingers to the sky my big inhale Bend the knees,
Exhale,
Fold.
Flatten the spine,
Come halfway up.
And then fold.
Lean into your left foot.
Bring your right heel to your bum.
Squeeze the right calf in towards your thigh.
Kick that right leg back and then land the foot into the floor.
Bend that back knee a lot.
Imagine leaning towards the back first before you unroll all the way up into a high lunge.
Fingertips to the sky.
Nice big inhale.
As you exhale,
Twist to the left and reach the palms in opposite directions.
We're going to do this twice more.
Inhale forward into a high lunge.
Exhale twist Last one.
High lunge.
Exhale twist.
Inhale,
High lunge.
This time you're going to straighten the front leg.
And then as you exhale,
Fold forward and step that right foot as close in as you need to have both the feet.
Grounded into the floor,
Into pyramid pose.
And then relax the forehead.
Maybe sway a little bit side to side.
Have the angle of the feet in a way that feels most supportive to your body.
Look forward,
Walk the fingertips a little bit forward.
Into a standing split.
So right knee comes back up to your nose and then reach the toes up to the sky.
Keeping the hips nice and even.
Bend that left leg a lot.
Unroll up into one-legged.
Position right knee into your chest.
You can interlace the fingers around that knee and give it a gentle squeeze.
Keep the tailbone drawing down towards the floor.
Left palm to your left hip.
Keep the hip bones facing forward.
Open that right knee and hip to the side.
Now you can choose to stay here or bring the foot in the inside of the left thigh for full tree pose.
Do with your arms whatever feels best you can bring the palms to touch you can flow your arms around like you're a tree in the wind or You can pretend you're a traffic officer.
Directing the traffic.
Just as long as you are having fun.
You listen to your body and you're breathing.
If you're losing your balance,
That's fine.
Just get back up.
If you need to go and stand against a wall for support or hold on to something.
Do that today.
We're going to return into a high lunge straight from here,
So right knee comes back up with you,
Fingertips to the sky.
And then kick that right leg back Land into a low lunge.
And then slide the left foot back to meet the right into a plank boat.
Even here you are drawing the tailbone down towards your heels.
Peer with one up towards your navel.
Look forward,
Lean forward,
Drop the knees down or not.
Lower all the way down to the floor.
Untuck the toes.
Slide your chest forward.
Lift up into a baby cobra.
And then release.
Push back up,
Downward dog.
Walk it out.
Look to the front,
Bring your right knee up towards your armpit and then drag it along your arm all the way right knee to the right wrist and softly land it there.
Right foot lands wherever feels most supportive into a pigeon post.
So please listen to your body here.
Be careful on the knee.
Again,
You can grab your blanket for support behind your right knee.
Untuck the back toes.
Lengthen up through the spine.
Flex at right foot.
A little bit to protect the knee.
You can even look behind you here.
Aim to get the left big toe in line with your heel.
The heel in line with your knee.
And then both the hips nice and even.
You can choose to stay up high or you can come down onto your elbows.
Or all the way flat onto your arms.
But please do not collapse here.
Have just enough activation to support the joints.
Stay present.
Breathe.
If you need to come out sooner,
That is fine.
We're going to meet in a seated position later.
So if you want to go there so long you could.
If you've got your blanket behind you take it out.
And then walk your fingertips back towards your body and very gently sit down onto that right thigh.
And extend the left foot out in front of you.
With the right foot on the inside of your left thigh,
Still flexing all the toes.
Twist the belly towards that front leg.
Reach the fingertips up into the sky.
Take a nice long inhale and then bring your belly towards your knees.
The rest of the body follows and lands wherever it does.
So of course our bodies look different if you are super flexible and you.
.
.
Got your upper body wrapped over your Lower body then go for that.
But let that not just be the aim to touch your toes or to.
.
.
Your nose to your knee or anything.
Think about lengthening and stretching here and keeping enough activation.
Slowly come up,
Left foot joins the right foot into a butterfly,
Interlace the fingers around the toes,
Lengthen up through the spine.
And then fold slightly forward.
We're not going to flap into the joints here.
Keep it.
But not stiff.
Release bring the palms on the outside of the knees bring the knees together and then help yourself up and over.
Onto your tippy toes.
We're going to unroll this time.
But keeping the heels off the floor.
So that's gonna mess with your balance a little.
But have fun with it.
Okay,
So heels stay off the floor,
Unroll all the way up.
Fingers to the sky.
Keep the heels lifted.
Take a long inhale.
Keep the heels lifted as you bend the knees and refold.
All the way over.
Yourself.
Once more,
Unroll all the way up.
Release the heels this time.
Bend the knees and then fold.
We're going to do the same thing on the other side.
Come halfway up,
Flatten the spine.
And then fold.
Lean into your right foot,
Left heel towards your bum.
So squeezing that left calf against your thigh.
Lean back.
Kick back.
Land into a high lunge.
So you're leaning back into the center.
Keep that left knee bend.
Unroll up into a high lunge.
Nice.
Big inhale.
As you exhale,
Twist to your right.
Twice more,
Inhale food,
High lunch.
Exhale twist.
Last one,
Forward and up.
Exhale,
Twist.
Come up,
Straighten all the legs,
And then fold forward into pyramid.
So again,
Step in that back leg as close in as you need to,
To have both the heels grounded.
Both her legs do not have to be completely straight.
Don't think about locking it.
You're just going for a stretch here.
And then breathe look forward walk the fingertips forward into a standing split so curling up into a little ball first and then unroll up into your standing split hips are nicely centered or even slowly unroll up into a one legged balancing position.
Bring your knee into your chest.
Right palm to right hip.
So you can place it onto that hip bone to make sure that the hip doesn't come with you as you open your left knee out to the side.
You can stay here or tree pose.
And then do with your arms again whatever you feel like.
Bring your left knee back in.
We kick it back into.
.
.
Low lunch.
Palms down,
Slide your right foot back.
Plank pose,
Knees down or not,
Look forward,
Lean forward,
Come halfway down or all the way down.
Apodog or Cobra.
Into downward dog.
Vision on the left side,
Left knee towards the left wrist.
The foot lands wherever it feels best on the body.
Slide the right foot back.
And take your time to build into your pigeon pose.
Flex the front foot.
Again,
Check your alignment.
Your foot doesn't flop over to the one side.
You can gently press onto the top of that right foot for activation.
You can stay up here or you can come down your elbows.
Or completely down onto your forehead.
Just listen to your body.
And breathe slowly come up preparing to sit on to your left,
Bump first reaching the right foot out in front of you.
Left foot on the inside of the right thigh flex all the toes,
Belly towards the right leg,
Palms up,
Maybe a big inhale.
And then fold forward,
Exhale.
And then continue breathing here Release,
Left foot joins the right.
Fingertips to the sky,
Think about lengthening.
And then bring belly towards the knees and fold.
If you want to hold your toes here,
You can.
But rather focus on bringing belly forward.
You can bend the knees as much as you want.
Stay present.
Breathe.
Pull slowly,
Release.
Cross your legs.
And then bring your palms to touch or keep your palms onto your knees.
It's up to you.
Close your eyes and just take a little moment to give thanks to your awesome body for.
.
.
Playing along today for challenging your mind to be present.
If you'd like to join me,
Bring your thumbs to your forehead.
Your lips.
And to your heart.
From my heart to yours.
And enjoy the rest of your day.
