Salutes to the sun and we're going to weave in some standing postures.
So centering first into Tadasana.
So come on to the balls of the feet.
And then the heels,
Big toes down.
Red the other toes out.
Pulling up the kneecaps,
Pulling the lower abdomen.
Lengthen the upper body and roll the shoulders up,
Back and down,
And centering on your breathing.
So we'll do a slowish round first,
Breathing into each posture,
Turning the palms out.
Breathing in,
Hands in prayer now.
Arms down,
Breathe in.
And out and holding it here,
Knees as bent as you need to so you can have your fingertips on the floor without too much tension behind the knees or in the lower back.
Stepping the right leg back into a lunge,
Left leg back into plank,
Straight line with the body.
Knees up or down for the push up or chaturanga.
Then bring the buttocks back,
Stretch the arms,
Spread the fingers out.
Scooping 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 lamp.
Left leg forward,
Dangle down,
Head down.
Making sure the knees are a little bit bent,
Pull the tummy muscles up.
Rolling up,
Arching back.
And arms down.
So the other half now,
Breathing in.
And a hot eat here,
Let the head rest down.
This time left leg comes back first.
Then the road into Planck knees up or down for the push-up or chaturanga Bring the buttocks back,
Stretch the arms,
Spread the fingers out.
Scooping it forward,
Chin and chest towards the floor,
Shoulder blades down the back.
Feel the feet grounding on the floor too.
Pop the toes under,
Lift the legs up,
Push back into downward dog.
Bending the knees a bit,
Looking forward,
Left leg forward,
Hold the land.
Right leg forward,
Dangle down,
Head down.
And pull the tummy muscles up,
Rolling up.
Arching back nice and strong in the chorus you arch back I'm prayerin',
Dancin',
We should breathe into the breathing now.
Breathe in and out.
Right click!
Then the left.
Or shop.
Retain the breath.
Breathing,
Scooping forward.
Out down with dogs.
Right click.
And then the loop.
Breathe in.
And out.
Eeeeee.
Netflix!
Breathe up.
Push up Retaining the brim.
Breathing,
Scoop it forward.
Out,
Downward dog.
LEFT LEG!
And then the rocks.
Breathe in.
Prayer and dance.
Eeeen.
.
.
Right click!
Breathe out.
Push up.
Every time the breath.
Breathe in.
Alright,
Done.
Subscribe please!
And then,
Bye bye!
Breathe in and out.
EEEEEEEEEN LEFT LEG!
Breathe out.
Push-up.
Retain the breath.
Breathe in.
And a.
.
.
Let's flex!
And in the rocks.
Breathe in.
Rare and damn.
Eeeeeeen.
.
.
Right click!
Breathe out.
Push up Retain the breath.
Breathe in.
And.
.
.
Right click.
Breathe out.
In and out.
Eeeeeeen.
LIFT LEG!
Reveal!
Whoosh up!
Retain the breath.
Breathe in.
And up.
Left,
Left.
And then the ride.
Breathe in.
And prayer and down.
Good.
So now we're going to weave in some standing postures and I'll show you those first.
So in the first round,
Natarajasana.
So we bring the weight onto the supporting leg.
One arm comes up,
Point the finger to the thumb.
Then the back leg comes back.
And then.
We hold the hand on the low back.
Let me hold her eyes on my point.
I need to leave.
That right foot down or you can lift it up a little bit whichever leg is back if you want to you can bend it back If you want to you can hold the foot and hold it there.
If you want to hinge forward at the hips,
Push your foot away but also pulling at the same time the hand.
Then in the second round we're going to come into Trikonasana but we're going to extend it.
So arms are out,
Legs are straight.
Reach over with the upper body,
Tilt down.
Instead of having the arm up,
We're going to bring it over.
So extra little stretch here.
In the hip and the lower back.
If you know your shoulder is sore,
Hand on the hip.
If you know your back is sore,
You can slide up and down.
To ease it up.
And then in the third round,
We're going to bring the arms out to the sides,
Palms down.
Weight on the front foot,
Hinge forward at the hips,
Hold your eyes on one point on the floor and either leave the back leg down or lifting it up.
Velociraptor vs.
Scorpidracina.
So you can ease it off.
Deepen it by adjusting that front leg,
But you can also slide that back hand up or down to adjust it as well.
Palm facing back behind.
Good,
So we'll weave those in.
Ta-ra simmer.
And opening your eyes.
Breathe in and out.
Right click!
Breathe out.
Push Ups Retain the breath.
Breathe in.
.
.
And out.
Right leg.
And then the left.
Breathe in.
.
.
And out good so bringing the weight onto the left leg slightly bend the left knee right toes step back,
Right hand to the right lower back,
Left hand in chi mudra,
Point the finger to the thumb.
So why don't that lift leg?
Hold your eyes on one point,
Either leave the right foot down or you can lift the foot up a little bit.
If you like,
Bend the right leg up.
And if you want to,
Right hand holds the right foot.
And then either holding it there or hinge fold at the hip.
Push your foot away but also pulling at the same time.
Good and then releasing,
Breathe in and up left leg breathe out Push up.
Retain the breath.
Breathe in.
.
.
And out.
LEFT LEG!
And then the right.
Breathe in.
.
.
Prayer and dance so bringing the weight onto the right leg slightly bend the right knee tip Rest the left toes down.
And then the left hand to the left low back.
Right hand in Shimudra,
Point the finger to the thumb,
Weight on the right leg,
Hold your eyes on one point.
Either leave the left toes down or you can bend the left leg up if you like,
You can hold the foot.
If you're holding your foot and you want to deepen it,
Hinge forward at the hip.
Push your foot away but also pull in at the same time.
Good,
And then releasing.
Breathe in and out.
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,
Both hands on the right thigh with a straight back scooping up Turn your hips to the side,
Arms come out.
Shoulders sink down so the legs are straight for this one.
Reach over to the right with the upper body,
Right hand on the right leg,
Left arm comes up And then over,
Palm facing down with that left hand.
And then you can ease it off by coming up a bit higher as well.
So breathing into that left hip,
Left lower back.
Good and then bend the right leg,
Both hands down.
Back leg forward Breathe in and out.
Mmmmm.
Left legs.
Breathe out.
Push up.
Retain the breath.
Breathe in.
.
.
And a.
Left leg forward and hold.
Right foot down on the angle both hands on the left thigh scooping up Turn the hips to the side,
Arms come out,
Shoulders sink down.
So legs are straight,
Reach over to the left with the upper body.
Left hand on the left leg,
Right arm comes up And then over,
Palm down.
Breathing into that right hip,
Right lower back.
Good and then bend the left leg,
Both hands down.
Back leg forward.
Breathe in,
Prayer in down.
In.
.
.
A.
Right click!
Breathe out.
Hooooosh up!
Every time the breath.
Breathe in and out.
Right leg forward and hold left foot down on the angle scooping up Bring the arms out,
Palms facing down,
Weight on the front foot,
Slide up to the back toe.
Hinge forward at the hips,
Either leave the right left leg down or lifting it up,
Holding your eyes on one point on the floor.
And then lower down to the floor back leg forward Breathe in.
.
.
And up.
In.
.
.
A.
LEFT LEG!
Breathe out.
Push Ups.
Retain the breath.
Breathe in.
And out.
Left leg forward and hold.
Right foot down on the angle,
Scooping up Bring the arms out,
Palms down,
Wide on the front foot.
And then keep the back straight,
Hinge fold at the hips,
Either leave the right leg down or lifting it up.
Good and then lower down to the floor Back leg forward.
BREATHE IN.
.
.
Prayer and down.
Eeeeeeen.
Right leg.
Breathe out.
Push up.
Retain the breath.
Breathe in.
Aaaand a.
.
.
Right leg forward and hold.
A left foot down on the angle,
Both hands on the right side,
Scooping it up Hips are towards the front.
And then left hand to the back of the left leg.
Ross,
I'm out.
Palm up.
Bring the arm up towards the cheek.
And then if you want to ease it off,
You have that front leg straighter.
If you want to deepen it,
You bend it more.
And then.
.
.
You can slide that left hand up or down as well.
Tuck in the chin in a little bit.
Try not to hold tension in the right shoulder,
Let the right shoulder rest down too.
And then windmilling the arms down,
Right and then the left.
Left leg forward.
Breathe in and out.
Eeeeeeeen.
.
.
LEFT LEGS!
Breathe out.
Push-ups.
Retain the breath.
Breathe in.
.
.
And a.
.
.
Left leg forward and hold.
Right foot down on the angle,
Scooping up,
Right hand to the back of the right leg,
Left arm out,
Palm up,
Bring the arm up towards the cheek,
And then we adjust that left leg to suit,
Also the right hand can slide up or down as well.
Breathing into it.
And then we're milling down the left.
And then the right,
Right leg forward Breathe in.
.
.
And prayer and damn.
Good,
So centering back into Tadasana,
Our starting posture.
Roll the shoulders back and down,
Closing your eyes.
