Hello,
Welcome.
If you're feeling stressed or if the mind feels a little bit ready.
This class will help you let go of tension through the body and allow the mind to settle.
So just moving in a way that feels right for your body today.
And taking a rest whenever you need.
Enjoy.
Salutes to the sun,
Surya namaskar and waving in some standing postures.
So centering first into Tadasana.
Coming on to the balls of the feet.
And then the heels,
Big toes down,
Spread the other toes,
Placing them down.
Pulling up the kneecaps,
Pulling the lower abdomen.
Lengthen the upper body,
Roll the shoulders up,
Back and down and centering on your breathing.
Opening your eyes,
Slowish round first,
Breathing into each posture.
Turning the palms out.
Breathing in,
Hands in prayer.
I'm still breathing.
And out,
Holding it here,
Knees as bent as you need to,
So you can have your fingertips on the floor without tension behind the knees.
Or in the low back.
Stepping the right leg back into a lunge.
Left leg back into plank,
Straight ish line with the body.
Knees up or down for the push-up or chaturanga,
Which is optional.
And then bring the buttocks back,
Stretch the arms,
Spread the fingers out.
Booping it forward,
Chin and chest towards the floor,
Shoulder blades down the back.
Tuck the toes under,
Lift the buttocks up,
Form a V shape with the body.
Downward dog.
Then bending the knees a bit,
Looking forward,
Right leg forward,
Holding the land.
Left leg forward,
Dangle down,
Head down.
And then have the knees a little bit bent,
Pull the tummy muscles up,
Rolling up.
Arching back.
And arms down.
So the other half now.
Breathing in and out,
Holding it here,
Let the head rest down.
This time left leg comes back first.
Bend the right into plank.
Knees up or down for the push-up or chaturanga.
Then bring the buttocks back,
Stretch the arms,
Spread the fingers out.
Booping it forward,
Chin and chest towards the floor,
Shoulder blades down the back,
Feel the feet grounding on the floor too.
Tuck the toes under,
Lift the buttocks up.
Push back into downward dog.
And bending the knees a bit,
Looking forward,
Left leg forward,
Hold the lunge.
Right leg forward,
Dangle down,
Head down.
And then pull the tummy muscles up,
Rolling up.
Arching back and prayer and dance with the rhythm of the breathing now.
Breathe in and out.
Right click.
And then the left.
Push up.
Retain the breath.
Breathe in,
Scoop it forward.
Out,
Downward dog.
Right click.
And then the left.
Breathe in.
And a.
.
.
In the LEFT LEG STRAIGHT Breathe out.
Push up Retain the breath.
Breathing,
Scoop it forward.
Abdominal.
Lick,
Lick.
And then the right.
Breathe in,
And prayer and dance.
Eeeeeeen.
Right.
Left.
Breathe out.
Push up.
Retain the breath.
Breathe in.
And out.
Right click.
Freak out!
In and out.
In.
Left,
Left.
Breathe out.
Push up Retain the breath.
Breathe in and out.
Left,
Left.
Breathe out.
In and prayer and dance.
Iiiiiiiiin Rye land.
Breathe out.
Hoo-sha!
Retain the breath.
Breathe in.
And I'm done.
Right click!
Breathe out.
In and out.
Eeeeeeen.
.
.
Reflection.
Breathe out.
Push up.
Every time the breath.
Breathe in.
Aaaand done.
LEFT LEG Breathe out.
Eeeeee.
And prayer and down.
So we're going to weave through some standing postures and I'll show you those first.
So in the first round,
We're moving downward dog.
We're gonna lift the leg up,
Okay?
So you can hold it like that or you can bring the knee in and stretch it back.
Bring it in and stretch it back.
If you know that your wrists prefer,
You can be on your forearms.
Like this.
Or you could be on your knees and your forearms.
And so just adapt it for what feels right for you.
Then in the second round.
Back foot down on the angle and we rest the forearm on the thigh,
Hand on the hip.
And you might want to hold it here.
If you like,
You can bring the arm over.
Palm facing down.
If you like and you want to deepen it,
You can bring the fingertips behind the foot.
Otherwise.
.
.
Leave the arm there,
Yes?
And then in the third round.
We're going to slide the fingertips.
Beyond the foot but also back behind a little bit so there's a space between the hand and the foot.
Slide up to the back toes and the hand on the hip.
And if you like,
You can hold it there.
If you want to,
You can add the legs.
If you want you can leave the hand on the hip or you can raise the arm up.
And then in the last round.
Scoop it up with a straight back,
Hands in front,
Hips are towards the front and either hold the hands in front of the heart.
Or breathe the arms up and out.
Try not to do this.
Shoulders are down and then we can adjust that front leg.
So to ease it off,
You have it straighter,
To deepen it,
You bend it more.
So just adjusting for your back.
Okay,
So we'll weave those in now.
Century first on your breathing.
You Breathe in and out.
Right leg.
Breathe out.
Push up.
Retaining the breath.
Breathe in.
And out and either holding it here or lower down to the forearms or the knees or both.
Lift the right leg up.
And then bring the knee in and stretch it back.
Bring it in,
Stretch it back.
Bring it in,
Stretch it back.
Bring it in,
Stretch it back and hold,
Push the weight back,
Shoulder blades down the back.
And then lower down.
Step it forward.
Then the left.
Breathe in and out.
END!
NETFLIX!
Breathe out.
HOSHA!
Retain the breath.
Breathe in.
And out and holding it here if you like on your knees or your forearms or both this time left leg comes up and then either hold it there or you can bring the knee in and stretch it back.
Breathe in,
Stretch it back.
Breathing,
Stretch it back.
Bring it in,
Stretch it back and hold,
Push your weight back.
And then lower down.
Step it forward.
Then the rocks.
Breathe in,
And prayer and dance.
END!
Right click!
Breathe out.
Push up.
Retain the breath.
Breathe in.
.
.
And out.
Right leg forward and hold.
A left foot down on the angle,
Right forearm on the right side,
Left hand to the left hip.
And then either hold it there or bring the left arm over,
Palm down.
You can either hold it there or right fingertips behind the right foot.
So stretching out from the left fingertips to the left heel and breathe into that left side.
And then both hands down.
Back leg forward.
Breathe in and out.
And up.
Ian.
LEFT LEG!
Breathe out.
Push-ups.
Returning the breath.
Breathe in and out.
Left leg forward and hold.
Right foot down on the angle,
Left forearm on the left thigh,
Right hand to the right hip.
And then either holding it there or bring the right arm over,
Palm down.
And then either leave the left arm as it is,
Or left fingertips behind the left foot,
Breathing into that right side.
And then both hands down.
Back leg forward.
Breathe in.
Prayer and dance.
Yaaaaaay!
Right.
Blank.
Breathe out.
Push up.
Retain the breath.
Breathe in.
Burned up.
Right leg forward and hold.
So we slide the right fingertips away from you,
Also back behind a little bit.
So there's a space between the hand and the foot.
Sliding up to the left toes and in the left hand to the left hip.
Either leave the left leg down or lifting it up and either keep the hand on the hip or raise it up,
Palm facing out in front of you.
And then lowering down.
Step it forward.
Breathe in.
And done.
Eeeeeeen.
.
.
Netflix!
Breathe out.
Push up.
Retain the breath.
Breathe in.
And a.
.
.
Left leg forward and hold.
So we slide the left fingertips away from you.
Also back behind a little bit,
Slide up to the right toes,
Right hand to the right hip.
And either hold it there or lift that leg up and either keep the hand on the hip or raise the arm up,
Palms facing out in front of you.
As with all the balances,
It doesn't matter if you're coming in and out of it because you'll always use the muscles.
Try not to hold the breath though.
And then lower down.
Step it forward.
Breathe in,
And prayer and dance.
In.
.
.
Right click.
Breathe out.
Shabbat shalom.
Retain the breath.
Breathe in.
And out.
Right leg forward and hold.
Left foot down on the angle,
Both hands on the right thigh,
Scooping up.
Hips towards the front,
Hands in prayer.
And then either holding it there with the hands in front of the heart.
Or you can breathe the arms up and out,
Shoulders sink down and then we adjust that right leg.
So to ease it off,
Have it straight up.
To deepen it,
Bend it more,
Keep the hips to centre.
Looking slightly up on the angle,
Breathing into it.
And then lowering down to the floor,
Back leg forward.
Breathe in and out.
Eeeeeeen.
.
.
Let's dance!
Breathe out.
What's up?
Return the breath.
Breathe in.
And out.
Left leg forward and hold.
Right foot down on the angle,
Scooping up,
Hips towards the front.
Hands in prayer.
And then either leave the hands where they are or bring the arms up and out,
Shoulders sink down and adjusting that left leg for this side.
It might be a little bit different to the other,
Looking up on the angle.
Breathing into it.
And then lowering down to the floor,
Back leg forward,
Breathe in and breath.
Good,
So centering back into Tadasana,
Our starting posture,
Roll the shoulders back and down,
Closing your eyes.
