Hello,
I'm Alta and welcome to my yoga flow.
This one is perfect for if you don't have a lot of time and you still want to get your body moving or you want to stretch before or after another activity like running or rock climbing or cycling,
Whatever it is that you do.
So let's get started right at the front of your mat.
Get your feet about hip distance apart just to feel where you are in your body today.
Take a nice long deep inhale.
And as you sigh out,
Relax your shoulders.
Lean a little bit backwards and forwards.
Little bit side to side.
Reach your arms forward and up.
Let your fingertips just float.
Take a nice long inhale as you exhale,
Bend your knees and then fold forward.
So a little bit side to side.
Just relax your head.
Flatten your spine,
Come halfway up,
Palms to either the shins or the thighs,
Whatever works for you.
And then fold.
Lean into your left foot.
Bring your right heel towards your bum and then squeeze the back of the knee or imagine squeezing the calf against your thigh.
Lean back and then step all the way back into a low lunge.
Straighten your spine.
Roll the shoulders away from your ears.
Maybe sway a little bit side to side.
Bend the back knee.
Lean back so that you center your body.
Unroll all the way up into a highlight.
Fingers up.
Cool,
Stay here for a nice long inhale.
Sink a little bit deeper with your exhale.
Stay for an inhale and once you exhale,
We're going to open up into warrior two,
Landing the right foot.
Or stay nice and centered.
Straighten your front leg into reverse triangle,
Left palm to the sky.
Into triangle left palm either to the shin or the inside of the leg whatever works for you right fingertips up We come up into star.
So imagine something pulls you up by the right hand.
Big toes all outwards,
Fingertips to the sky.
Stay for a nice long inhale.
As you exhale,
Bend the knees into horse.
We do this once more,
Inhale,
Star.
Exhale,
Ghost.
Push your palms away from you around your spine.
Palms land to the floor,
Straighten the legs,
Turn the big toes in into a wide-legged forward fold.
Bend your left leg into a side lunge,
Turning the right picture out,
Pointing it upwards.
And then swap,
Bending the right leg.
Straighten the left,
Big toe points up.
We do this once more bending the left leg,
Walk your fingertips over to that side.
Then bending the right leg and we move walk into a low lunge at now the back of your mat Now frame your front foot,
Slide your right foot back into a plank.
Push yourself away from the floor.
You can decide,
Drop your knees or not.
Lean forward,
Lower all the way down.
Cobra,
Roll the shoulders away from the ears into downward dog.
When you're done with a hockey,
You can walk it out as much as you want.
Look to your hands and then lazily walk to meet your feet there.
Unroll all the way up.
Fingers high above your head.
Big inhale.
Fold with your exhale.
We do the same thing on the other side.
Lean into your right leg.
Left heel to the bum,
Squeeze,
Lean back,
Step back,
Low lunge.
Maybe sway a little bit side to side.
Pressing down into that right foot.
Lean back bend that back leg and roll a high lunge Big inhale.
Stave your exhale.
One more inhale,
We open up into warrior two once you exhale.
Reverse triangle,
Straighten the front leg,
Right palm floats up.
Into triangle.
Star picked us out.
Oh,
Spin the knees.
One more time,
Star.
Of course.
Wishbones are way round the spine.
And then drop the palms down into a wide-legged forward fold.
Bring the right leg into a side lunge here.
And then swap,
Bending the left leg.
If you want to add to this,
You could Thumbs to the heart maybe.
Rebind the right leg.
Re-bend the lift into a low lunge at the front of your mat.
Prepare for a plank pose.
Once you're ready,
Slide back into plank.
Knees down or not.
All the way down or halfway down.
Up with our cobra.
Into downward dog.
Slowly drop your knees down.
Now please listen to your body and your knees here.
So sliding the heels away from each other,
You can use a blanket,
A folded up blanket or pillow,
Whatever works for you,
And then sit down into it.
But listen to your needs here.
If this feels horrible,
Skip this part or do something else.
If you need to slide your knees a little bit further apart,
Do that.
Then lengthen up through the spine.
And breathe.
You can decide to stay here if this is enough.
If you do want to go further,
Walk your elbows back down behind you.
And this is where I'm going to stay,
But if you do want to go further,
Then flatten your spine all the way down towards the floor.
You can slide your palms back behind your head.
Remember to breathe into this.
Very mindfully come back up.
Bring your palms out in front of you for support.
Come up onto your knees.
Bring the knees together.
And then lean back onto your tippy toes.
Now,
Just listen to your body here.
Some of us will feel a lot,
Some won't feel anything.
So listen to how it is for you.
If this is where you need to stay,
Stay here.
If it's okay,
Come all the way up onto the toes.
You can keep the palms down for support or you can bring the thumbs to your heart.
Again,
Some of you won't feel a thing and won't understand what this is about.
For some of you,
This might be torture.
So come out if you need to.
This is great for your toes and your feet.
See if you can lengthen up through the spine.
Stay for an inhale and as you exhale straighten your legs but keep your torso low and then fold release the heels Unroll all the way up,
Fingers to the sky.
Big inhale.
Exhale,
Bring your thumbs to your heart.
Close your eyes.
Just take a little moment.
That's it for today.
Well done.
I hope you enjoy the rest of your day and I see you next time.
