Namaste everyone.
Peace and blessing to you.
I am opinion.
I come to you bright and early here in Rochester,
New York,
And today is a morning yoga practice.
It's going to be a hatha,
And it's going to be a well route.
Stretch with probably a little bit of stretching.
Strengthening in it,
But my focus in this practice For me and also for you who want to take this journey with me is that I just want to get the most flexibility and mobility from all the muscles in the body to carry me throughout the day.
And it can feel.
Kind of relax and enjoy my day.
Are you ready?
Now I have blocks and straps nearby.
You can have them there.
I will.
Tell you if we come into the pose that we need them.
But if you practice and you know yourself well,
You don't need it.
You don't need them.
Okay.
So we take Chai's posture together,
Knees apart.
Focus on the ground,
You relax your hands Kind of softly alongside the crown of your head.
Just frame your heads here.
Take a couple of breaths.
To just anchor yourself into the moment.
Just observe what's going on around you and within you without any judging,
Any critique.
And start walking your hand to the left.
Broaden your arms.
Cup the floor with your fingertips take a deep breath in Draw your shinobu blade together,
And then exhale,
Push the floor away from you.
Stretch along the right sides of your body.
Two more breaths.
Shoulder blades come together,
You feel your back kind of move up toward the sky.
Exhale,
Push the floor and bring your chest back down to the ground.
Another breath here.
Shandu,
The other side please.
Broaden the arms,
Cup the floor with your finger pads.
Inhale.
That inhale,
Feel that your back move and rise up.
Feel that buoyancy.
And then shoulder blades come together and exhale.
Push the floor away from you.
Two more breaths.
And wood.
Beautiful.
So I want your body to move and dance as your breath leading it.
It should not feel kind of stone or rock Our body and our breath should work together.
Double your head's back center.
Inhale,
Come up onto your hands and knee,
And with the exhale,
Come down.
That to do a spinal row here just pick whatever size that your body wants to go first.
I would love you to spread your fingers apart and crawl the floor with your finger pad.
Make sure your neck is also moving Enjoy your face.
Stay soft.
Three more breath,
Three more circle,
Please.
Sorry.
One,
Two,
Three.
And two And three shims to the other side.
And last three here.
One,
Two,
Three.
Now have your weight onto your left hand.
Your left knee and kick your right leg back behind you.
Look on the bottom,
Make sure that left hand,
Your left knee and your right foot is in one straight line.
Some of you,
You may need a little height.
Because I want you to make sure that your hip can stack.
On top of your left knee.
Yes,
Take a deep breath in,
Inhale.
And then exhale,
Push your left hand into the ground.
Have the weight onto your right foot.
Firm your right foot and then exhale that exhale.
Lengthening all the way out to your right fingertips.
I feel a little bit too high here.
Then circle your right shoulder five times.
And one.
And two,
Going to show the joy here.
Three,
Do you remember?
You have the joy there.
Four.
5.
Chin Direction Please.
And the muscles around them.
Okay,
Two.
Three kind of loosening up that area,
Four.
Cycle back to length again.
Length long,
Out from your right foot.
To your right fingertips.
Another breath.
Turn your chest diagonally up toward the ceiling or toward the sky.
And in your next exhale,
You are going to turn your chest toward the floor.
Square your hip toward that front edge of your mat and step your right foot forward.
To the right.
Go to the right,
We go into a lizard puss.
Diagonal your right foot to the right slightly.
Now your body gonna go to the left.
You have your fingertips on the floor or come a little higher on the blocks.
Each exhale you are going to move your chest on the ground While you are doing that though,
Make sure that you are not bringing your right knee with you,
Okay?
Keep your right knee over the ankle at all times.
So are you ready?
Take a deep breath in,
Inhale.
Hips back,
Chest forward,
Stay long on your spine,
Exhale,
Go down.
Taught to flock.
And then keep yourself 3 more breaths one.
See how low can your body go.
When the exhale comes in,
Your chest can go a little deeper toward the ground or not.
Don't push too forcefully.
Last breath here.
Inhale bring your chest up and away from the floor Hug your left toes under.
Get your left knee off from the ground and you start to pivot to the left and have your feet parallel toward one another.
Bring those blocks with you because you might have to come off of the floor for your back for some of you.
Now here,
Bend your knees.
Wish you Xinjian.
Push your thighs out,
Take a deep breath in.
And an exhale,
Stretch your legs.
Once again,
Your spine nice and long and dangling your forehead down toward the floor.
Hold your elbow and you swing your body side to side.
I'm going to turn toward the camera here.
Just feel like I don't want you to check my bumps.
Is dangling your body side to side,
Head stays low.
Another deep breath right here.
Excellent.
Stop rocking the body.
Bend your knees.
Turn back toward your right foot.
Point your right foot straight forward,
We go into a pyramid pose.
Your left foot is going to point at 11 o'clock.
Now see how high the block needs to become in order for you back to Stay straight.
You want your spine to become straight at all times.
We are going to stretch the hamstrings muscles here.
Stay really firm on the big toe side,
It's your right foot.
Some of you,
You may not need blocks.
That is perfect as well.
But as we stretch this muscle,
You don't want your back to.
.
.
Go into a row position.
Once again inhale nice and deep.
Exhale bring your chest forward and to subscribe.
Three more breaths right here.
Keep your hip square toward the short side edge of your mat.
Remember,
Spies elongate here.
To firm on the big toe side edge of your front foot.
Don't let the weight go on the little toe side edge of it.
Last breath.
And three excellent bend both of your knees step your left foot forward but cross behind your right leg.
The shin will touch the big toe side and should press firm toward the floor.
Elongate your spine.
Inhale.
Exhale,
Let the weight of your trunk go down toward the floor.
Do not brown your pan please.
Three more breaths.
Add one.
And two.
Please let the breath help your trunk to move.
To expand and soften.
And three,
Bend both of your knees and go to downward facing dog,
Please.
Feed hip distance apart.
Really press your weight toward your feet,
Your knees bent,
And you sway your hips side to side.
Let's stop.
Rocking your hips.
Feet on the floor,
Take a deep breath in and out.
Shoulder blades come together and exhale,
Push your chest back and toward your feet.
The next inhale,
Bring your chest forward toward your hands,
Get your knees down,
Exhale,
Continue to move your chest forward.
Your feet go up toward the sky.
And then inhale,
Round your back,
Up.
Head down,
Tailbone down,
And carefully shift your weight down toward your heels.
Three more breaths.
Inhale.
Go forward,
Row,
Row,
Row,
Start slowly arching your back.
Exhale.
Inhale.
Head down to your bottom down and exhale sit down That's wet here.
Three beautiful and come up onto your hands and knees now we're gonna go to the other side This time balance on your right hand,
Right knee,
Kick your left leg back.
And push your weight onto your left foot,
Left arm is overhead,
Exhale.
And make a big circle with your left shoulder 5 times each direction Is that four for me?
And 5,
Change to the other direction.
And three and four.
And five,
Now long exhale from your left toe to your left fingertips chest diagonal up toward the sky another breath here and we go into a lizard pose.
Exhale,
Turn your chest toward the floor.
Where your hip toward the short side edge of the mat.
Step your left foot forward.
Diagonal your left foot to the left.
Now you are going to broaden your foundation as much as you need to.
Your body at the lower to the right.
See if it needs a little height.
Hips back,
Chest forward.
Inhale nice and deep.
Feel the breath really expand your trunk and then exhale,
You're gonna go toward the ground.
With the spine.
3 more breaths right here.
Too.
Last breath.
Three then inhale you come up and away from the floor and we're going to go from here to a pyramid pose.
Right away.
So tuck your right toes under.
Get your right knee off the floor.
Stand a little shorter,
About 2 feet.
Two feet and a half apart.
Left foot point straight forward,
Right foot go at one o'clock.
Now imagine you have a clock around you.
That's what I refer to.
Your hips square toward the short side,
If you've met.
Find nice and lengthen,
Inhale.
Keep your spine nice and low and exhale,
Move that chest downward towards the ground.
And you have three more breaths to go here.
Wood.
Last breath.
And three,
Cross your right leg behind your left leg.
Press the big toe side is down toward the earth.
See you need height or not.
Love will give you back pain.
And the height will help some of you to keep your spines nice and long.
Your job is to make sure that your spine never round when you bow forward into the ground.
That may mean that you might not be able to go to the floor so deep.
And please know that is okay.
One more time,
Inhale nice and deep.
Exhale,
Go with breath,
See how far down can you go toward the floor.
Three more breaths.
I appreciate it.
And two,
Last breath.
And three Bend both of your knees.
Go back to downward facing dog,
Please.
Keep your knees bent and rock your hips side to side once again.
Stop rocking your hips,
Take that with facing down,
Take a deep breath in.
Exhale,
Send your heart toward your feet.
Draw your shoulder blades toward one another.
Really crawl the floor nice and firm to the ground.
Bend both of your knees,
Look between your hands.
Can you take yourself forward safely to.
.
.
Standing forward for Udthanasana.
Come forward with your feet.
This is the part.
And he'll spice the grooming forward.
Exhale,
Bow.
Go close to your legs.
Now,
Your leg action,
Inhale,
Spine nice and lift the leg forward.
Can you feel that your shins hucking toward one another?
And you sigh.
Pressing away from one another keep moving your spine inhale nice and long And exhale,
Bow.
Now bend both of your knees.
Fire your way down onto your seat.
Extend your legs in front of you.
Rotate your inner thigh in back and out.
You know what we should do this one first.
Opening your legs apart.
Okay go into your inner thigh and rotate your inner thigh in the park.
OK,
So we go into this upavistakonasana,
Y leg.
Forward four.
So we're going to stretch the adductor muscles.
Your hands back behind you,
Leave your spine nice and long at first.
Don't forget your neck.
Inhale.
Two little bits come together.
Axel you're going to do.
Get your spine forward and toward the floor.
One breath at a time.
You can also.
Snake your body living,
Right?
While you're doing that,
Don't underestimate how tight this muscle can become because some of you,
You might not actually be able to bring your body forward at all.
And please know that it is okay.
You can stay up.
Right,
Right here.
And feel the stretch already and you are not going to be able to go any further and that is where your stretch should be.
Two more breaths,
But for any one of you,
You feel like,
I need to go a little bit further forward into the floor.
In order to stretch those muscles.
So then you go.
Last breath.
The most important here.
In any stretching or any activity really,
You should listen to your body.
Then inhale,
Come up and away from the floor.
Because when you do that,
Chances that you are going to hurt yourself will be.
.
.
Zero.
Lean your body back.
Bring your leg forward in front of you.
I'm gonna have my legs on the mat here.
Let's windshield wiper the legs.
Now hand back behind to keep your spine nice and long.
Then stop rocking.
Stop rocking,
Then stop when she wipes her legs.
I'm going to take you to the ground.
Go all the way onto your back.
And place your right ankle above your left knee.
Hug your left leg in toward the chest.
Hmm.
I need to get into your I need to get you into this pitching stretch because periformis muscle is also one of the important muscle that we need to stretch here.
Hmm.
One last breath right here.
Chained to the other side,
Please.
Left ankle over your right knee and draw your right leg in toward the chest.
Give yourself one last breath.
And then you let go of the whole have your feet on the floor a while apart,
Your knees come together Rest your palms on your belly.
Close your eyes.
We are all done,
Everybody,
Right here.
Allow your body to relax.
And let go.
You observe the world around you.
Feel how your body is right in this moment.
Just let it be.
All the space for yourself with love and compassion.
One last breath,
Everyone.
And I will see you next time.
Let me know how the video helps you.
Namaste
