Hello beautiful people and welcome to this yoga practice.
Focused on powering up.
And regaining the balance.
When we find balance on the mat.
It helps us to regain the balance in our lives.
For today's practice,
You will need some props.
A couple of yoga blocks and a strap,
Though it's not needed if you don't have them.
Now let's start by setting intention for this practice.
It may be finding your inner peace.
Or getting back to balance.
Or harnessing your inner power.
Take a moment to notice.
How your body feels right now before we start the practice.
Don't judge.
Try to change it.
Just acknowledge it.
Inhale raise your arms up through the sides interlace your fingers stretch up and then exhale bring your arms parallel to the ground.
Push your hands forward.
Inhale,
Come back up,
Stretch up.
Exhale push your shoulder blades back around your spine Inhale another stretch.
And bring your arms down.
Next we'll bring our palms together and warm up our wrists by rotating the hands.
Today we'll do some balances on the arms and that's why we want our wrists nice and ready.
And change the direction now.
Now bring your arms up and we'll start closing and opening the fists really really fast Yeah,
That might be not really pleasant,
But it helps a lot preparing the muscles for arm balances.
Try to distract yourself.
Try to listen to the music.
Try to hear what's happening around or think about something just for now,
Just to distract yourself.
Just a bit more and shake it off.
Relax your wrists.
Now come to all fourth and we'll flow through.
Cat and cow flow.
Inhale.
Cow pose.
Arch your back.
Exhale around your spine and cat pose.
Inhale gaze up shoulder blades together And exhale,
Tuck your chin and tailbone.
And come back to neutral.
Now bring your right arm and left leg pearl to the ground.
Find your balance and here we'll start crunching Bring your elbow and knee together on the exhale.
Inhale come back up.
Two more times like that.
And now come back up again.
Grab your left ankle with your right hand.
And raise it up as high as possible.
Open your chest.
I look forward.
And come back to all four.
Now we'll change sides.
Stretch your left arm,
Right leg.
A little bit here And now we'll do 3 crunches.
Come back up and find your right ankle with your left hand.
Bring this grab higher and higher.
And release,
Come back to tabletop.
From here raise up to downward facing dog Push through the knuckles.
Pull your shutter blades.
To your hips Start paddling your feet.
Banding your knees.
Rotate your seat bones up to the ceiling or sky.
And come to the plank.
Inhale,
Exhale,
Come to Chitaranga all the way down.
Parallel to the ground,
Inhale upward facing dog,
Exhale downward facing dog.
Stretch here.
Now come again to plank pose and we'll come to side plank rotate to your right left arm goes up engage your core,
Engage your glutes.
Then come back to regular plank and change side.
And elongate your spine.
And come back to plank.
Drop knees,
Chest and chin to the mat.
Slide forward into cobra pose.
Lift your chest up stretch through the crown of your head.
You can straighten your arms or you can gently bend them.
To make it easier.
In any case,
Engage your glutes and thighs,
Push them to the floor.
Elongate the spine open your chest and come back to downward facing dog here lift your right leg up and back and do three crunches bringing your knee to your forehead or to your nose After the last crunch,
Step your right foot between the arms and raise up to warrior one,
Virabhadrasana one.
One more time,
Stretch through the crown of your head.
Lift your arms up.
But push your shutter blades down.
Engage your glutes,
Your right knee right above your ankle.
You keep your thighs engaged and now to spice it up a bit lean forward to 45 degrees putting a bit more weight onto your right heel And if you're ready,
You can also lift your right heel.
It's okay to go a bit down with your hips.
And bring your heel down.
Straighten your right knee.
And fold forward into pyramid pose.
You can breathe your feet closer to each other.
You can also use your props to lift up your chest.
And keep it parallel to the ground.
Elongate your spine.
Find the space.
Between your ribcage and your hips.
Straighten your knees.
You can also gently wiggle your hips to the right and to the left,
Finding a neutral position.
Relax your head down.
Look down.
Making sure there is no tension in your neck.
From here we transition to warrior three pose.
Lift your left leg back,
Pearl to the ground.
And you have an option here to keep your hands on your blocks or bring them in front of your chest or lift them up parallel to the ground.
Stretch through your left leg,
Through your hands.
Notice how strong is your abdomen.
Keep crowding through your right foot.
And now gently raise back up,
Bringing your knee to the chest.
And release your foot.
To the mat and shake it off.
Shake it off really,
Really well too.
Release all the tension.
From here we will be moving to another balancing pose which is Urhita Hasta Padanguthasana.
For this pose you may need a strap.
Standing on your right foot Grab your left foot with the strap over the fingers of your left hand and straighten your left leg right in front of you.
You can gently bend your right knee to regain the balance.
You Let your right arm help you find the balance here.
And now gently Open your left thigh.
Moving your leg to the side coming to Variation 2.
Now come back to the center Release your hand or strap.
And one more time shake it off.
From here we are moving to King of the Dance pose,
Natarajasana.
Grab your left ankle with the left arm behind and start leaning forward.
Use your right arm to find the balance here.
Close your hips.
Open your chest.
And come back up and release and one more time shake it off before we move on And now come into the resting pose.
Fold forward in the Uttanasana pose.
Let all the tension come to the ground.
You Breathe here,
Restore,
Relax your neck.
Hop her back.
Middle back relax your arms and bring your palms to your mat and come into downward facing dog Here we will do some vinyasa.
Inhale,
Come to plant.
Exhale,
Chaturanga Dandasana.
Inhale,
Upward facing dog.
Exhale,
Come to downward dog.
And we repeat the sequence on the other side.
Straighten your left leg up and back and do three crunches.
After third one,
Place your foot between the hands and raise until Virabhadrasana one pose.
You Keep your right heel lifted.
Push your shoulder blades down.
And now gently lean forward Imagine a long,
Nice line.
And lift left heel up a bit more here.
Stay strong.
Feel yourself a real warrior.
And fold forward into pyramid pose.
Again,
Bring your feet closer if needed.
And try to keep your torso parallel to the ground but relax your neck.
Gaze down Notice that nice stretch through the back of your legs.
Feel free to fold deeper and deeper once your body is ready for that.
Breathe here.
And now get ready to transition into Viverapadrasana 3.
Stay in your left leg and.
.
.
Bring your right leg up,
Parallel to the mat.
Keep your hands on the blocks or bring them in front of your chest.
Namaste.
Or stretch your arms.
Parallel to the mat.
Stay strong,
Just a bit more here.
And gently raise back up bringing your knee to the chest and releasing.
Shake it off a bit before we move on to the next asana.
Pita hastapadangusthasana on the other side.
Use your strap or hand again.
And straighten your right leg forward.
Find the balance.
Notice grounding to your left foot.
And open your right thigh,
Come into variation 2.
Stay strong.
Elongate your spine.
Come back to center,
Release your.
.
.
Hand or strap.
Shake it off one more time.
Release all tension.
And we come into Natara Jasano once again.
Grab your right ankle with your right hand and lean forward with your torso.
Lifting the hold of the foot higher.
If you fall down and losing balance,
That's absolutely fine sometimes.
We have a better balance,
Sometimes not,
And it's normal that it varies from one day to another.
And gently release down shake it off again And now come into straddle pose.
Step your feet really wide and rotate your toes a bit to the sides.
As we come into Goddess Pose.
Squat down.
Keeping your knees rotated to the sides.
Gently tuck your tailbone and try to come a bit more down Bring your arms up and bend your elbows.
Keep stretching through the crown of your head.
And then gently fold forward releasing your neck.
Releasing your Shoulder blades.
Upper spine.
Middle spine.
Lower spine.
And breathe here just a bit more.
And now lift a bit up And from here we'll do a twist.
Keep your left hand on the mat.
You can also use a block to place your hand a bit higher.
And rotate your right arm to the sky or ceiling.
Bring your ribcage far from the hips and get your spine finding more space to twist.
Come to the center and change side Bring your left arm up.
And release down come into Press Sarita Padottanasana one more time.
Release your neck.
And then start bringing your feet closer together.
Until it's a bit higher than the shoulder width.
Come down into garland pose.
Elengate your spine.
Open your chest.
Bring your shoulder blades together.
Look forward.
Push your thighs with your elbows.
And from here we will be doing curl pose.
This is the arm balance.
If you never did it before,
You can give it a try,
Just make sure that You are ready to fall down in case it's not going as you expected.
Just place a pillow below your head.
Otherwise place your hands to the shoulder width on the mat Fingers spread wide and start bringing the weight of your body onto your forearms.
Your forearms are perpendicular to the mat.
Find the balance if you want to give it a try If you are not that good with this pose yet,
You can also use a blog.
Stand on it.
This will give you some benefit of raising higher,
Make it easier to go into pose.
And now get back to the ground and bring your knees wide and come into child's pose.
We're slowly coming to the end of the practice.
And now we have more relaxing asanas,
So take a moment to relax,
Release the tension.
Go to your right with your hands.
Coming into side stretch and the baby pose.
Notice how your left side body is nicely stretching right now.
Breathe deeply.
Relax here.
And now come to the center.
And come to the left side.
Stretching your right side body.
Place your hand on your arms or on the floor.
And breathe here relax Allow tension to melt down.
Human breath here.
And gently come back to the center and come to kneeling.
Now we will be doing a headstand or shirushasana.
If you're already familiar with this asana,
Just go directly there.
If you're new to it,
Start by finding your forearm width and place your hands to the mat.
And you can do some exercises that will help you to eventually get to this asana.
What you need to do is to come with your feet to your shoulders.
You gently push with another one.
Not too much that you don't fall forward,
But just gentle pushes to help you place your hips right above your head.
You can also use a wall and you can try to lift up into a lower sarshasana or you can come all the way up and stay here for a bit.
If you don't feel secure in doing so,
Just keep doing the exercises or just come into child's pose to rest.
If you're into your shasana,
Engage your glutes.
Tuck your tailbone.
And now gently come back up the same way as you lifted,
Slowly and gently.
Come into child's pose with the knees together in the forearm nearly touching the knees Place your arms along the legs.
Rest here.
Breathe into your upper back,
Relaxing it.
And now from here come all the way down on your belly come into sphinx pose.
Engage your glutes and push through the mat.
Stretch through the crown of your head,
Opening your chest.
And I'll do some.
Thigh stretches.
Grab your right ankle with your right hand and bring your right heel to your right glute.
Push it very gently without going beyond the limits of your body.
And now change sides.
Try to relax your front thigh.
And release it Now gently come back up.
Into comfortable cross-legged position for our last asanas it will be janus shasana bend your right knee and bring your right foot to the left inner thigh.
And fold forward for head to knee pose.
You can grab your shame.
Or grab your foot.
And then.
.
.
Raise back up.
Will come into reversed jhanushasana.
Rotate your chest to your right and again gently fold this time stretching through your right side body Come back up and switch sides.
Now your right leg is straight,
Left knee bent.
And fold forward Hinge at the hips,
Elongate your spine.
Feel the space in your back and breathe there.
Just a bit more here.
Relax your neck.
And leave back up And come into reverse position.
Reverse Dhanushar Shasana.
Raise your left arm up.
And now bring it into direction of your right leg,
Right foot.
Be gentle to yourself.
Come to whatever is comfortable for you right now.
And come back up.
And now we will be closing this practice with a pranayama breathing exercise.
It will help you to relax better.
Nadi Shodhana Pranayama.
Bring your head in Vishnu Mudra.
Bring in your middle and index finger to the center of your palm.
Close your left nostril with your ring finger.
Inhale through your right.
Close right nostril with your thumb,
Exhale through the left.
Inhale through the left close left exhale through the right inhale right Exhale left.
Inhale,
Left.
Exhale,
Right.
Inhale right.
Exhale,
Left.
And inhale left.
Exhale,
Right.
Inhale right Exhale,
Left.
Inhale left.
Exhale,
Right.
Keep changing the nostrils.
Keep closing one after another.
This pranayama is an ancient technique that in long-term perspective helps you to stabilize your nervous system.
Improve your parasympathetic nervous system processes.
Which are There are starting processes.
Keep breathing.
Keep changing.
You may notice that your breath cycles.
Are extending and that's a perfect effect we want to achieve.
Keep your breath calm.
Keep your body relaxed.
And now we'll come to a quick Shavasana.
I will make it short but feel free to stay here for as long as you want.
Come all the way down to your mat.
Let's make a cleansing.
Breath in and out.
Inhale through your nose.
Finding all tension and bringing it to your lungs.
And then exhale like a wave coming to the shore with the sound.
Thank you.
Really using all tension.
You can repeat it one more time to release all remaining tension if you want.
Now you're ready to relax.
Relax your toes,
Feet,
Shins,
Legs,
Thighs,
Hips.
Lower back.
Liddleback,
Copperback.
Relax your chest and arms.
Relax your face.
Keep staying here or come to a comfortable cross-leg position.
Take a moment to notice how you feel right now after the practice.
I encourage you to keep this power and keep this balance.
Throughout the day.
Thank you for joining me today.
