30 Minute Advanced Power Flow Arm Balance

In this 30-minute advanced power yoga class, you will be guided to an Eka Pada Galavasana or Flying Pigeon. Prior to the posture, I will guide you to warm up your body properly with core and arm strength drills. Be prepared to flow breath to movement and perhaps break a sweat.

Transcript

Welcome to Bala Yoga. My name is Karla, And I'm going to guide you through a power flow. Today we're going to work a lot into core, Shoulder, And arm balance postures. If that's your call, Or if that's something that is calling you to do it today, Go ahead and find a seated position on your mat. Start to arise. Perhaps you roll your shoulders up, Back and down. Letting go of any tension if there is any. Reverse the direction, Shoulders go back up and forward. Mentally find stillness into your space. Try to keep the spine tall and long. If it resonates, Close your eyes or just soften the gaze towards the tip of your nose. Let the hands be naturally resting around the body. And even though this is a very physical practice, Try to tap into the subtle aspect of it, The breathing, For example. How's your breath? How's your mind? And then you start to sink into your breath. Pattern. Notice if you can elongate the exhale, Take a big breath in through your nose. And a bigger breath out through your mouth. Full inhale, Belly, Ribs, Chest rise. Exhale from top. Middle and bottom. Big inhale, Fill up as much as you need, Relax the shoulders. And exhale out. One more big breath in. In the bigger breath out. Seal your lips and start to breathe in through your nose. And out through your nose as well. Perhaps when you exhale through the nose, You listen to that oceanic sound. You feel a warmth in the back of your throat. That's your Ujjayi breathing or victorious breath. Helps to bring focus. Create some inner heat. So if you need that today, Go ahead and maintain your ujjayi or return to your regular breathing. Or whatever reason you decided to show up to your mats. You try to identify that sensation or that intention. Why are you here today? Rest your hands by your sides. Take a full inhale, Circle your palms towards the ceiling. Exhale, Connect your hands towards your heart center. Tuck your chin into your chest. Feel your intention. Remember that child's pose, It's always available whenever you need to rest. There's no need to wait for me, So you can visit. Have a great practice, Everyone. Blink your eyes open and meet me in tabletop. Bring your hands and knees down on the mat. You start to bump the hips side to side. Maybe you turn this into a big circle. Reverse the direction. Notice the breath. Can you find stillness back on the space? Stuck your toes, Take a full inhale to your cow, Lower your belly, Bring your chin up, Tailbone up. Exhale to your cat, Push the earth, Round your upper back, Chin comes in. Inhale, Cow belly goes down, Chin up, Tailbone up. Exhale to your cat, Push the earth and round your upper back. One more, Big inhale, Cow belly goes down, Chin up, Tailbone up. Exhale to your calf, Push the earth in around your upper spine. Inhale, Return neutral spine. Exhale to your down dog, Send your hips all the way up and back. Bend your knees to start, Pedal the feet. Depending when are you doing this practice, Notice how the body feels. Were you working out before? Did you just wake up? Everything affects your posture. I'm trying to find a rhythm that matches with your energy. Keep pressing both hands down though. Start to find stillness in your posture. If needed, Still keep the knees bent. Belly comes over towards the legs. Push firmly through both hands, Finger pads. Notice the tops of your shoulders. Notice your hamstrings, Your calves. Take a deep inhale, Look forward. Exhale, Walk towards the top of your space. Breath in, Lengthen your legs, Lengthen your spine, Halfway lift. Breath out to forward fold. Take a big inhale, Rise, Reach both hands towards the ceiling. Exhale, Reconnect hands into your heart center. Breath in, Circle your hands, Reach both palms high. Breath out, Bend your knees and fold. Inhale and then halfway lift. Exhale, Plant your hands, Step back, Downward facing dog. Take a full inhale, Shift your body forward, Stack the shoulders over the wrists, Plank. Exhale, Lower the knees towards the ground. Check if your hips are still away from your knees. We're in a longer tabletop. Take a breath in, Push the mat. Breath out, Bend the elbows to the ribs, Lower shoulder, Chest and chin together. Slide your thumbs to your lower ribs. Inhale, Up dog. Lift your heart, Thighs and knees away from your mat. Exhale to your downward facing dog. Big inhale, Look forward. Big exhale, Walk or jump to the top. Inhale lengthen halfway. Exhale to forward fold. Breath in, Rise, Reach both hands high. Breath out, Reconnect, Hands back into your heart. One more Sinead. He'll circle up, Reach. Exhale, Bend your knees and fold. Inhale lengthen halfway. Exhale, Plant your hands, Step back, Plank. Inhale. Exhale, Elbow squeeze, Belly, Chest, And chin. Inhale to your up dog, Lift your heart, Thighs and knees away. Exhale to your downward facing dog. Take a breath in, Send your right leg high. Take a breath out, Bend your right knee, Stack your hip to open. Push firmly with your right hand so you send the left armpit down towards the ground. Gaze underneath the right hand. Feel the right hip. Now create a big circle with your right knee in. In a big circle with their right knee out. Close the hip, Inhale, Send your right leg up. Exhale, Knee to nose, Round your spine. Inhale, Kick it back, Three-legged dog. Exhale, Right knee to your right elbow, Stack the shoulders. Inhale, Kick it back. Exhale, Right knee to your left, Elbows stacked. Inhale back, Three-legged dog. Exhale, Step forward, Rest your left knee down, Low lunge in here, Reach your hands high. Exhale, Bump your hips back. Use the hands on the mat or props. Inhale, We bend your front knee, Low lunge, Reach up. Exhale, Half split, Bump the hips back. One more. Inhale, Reach. Low lunge. Exhale to your half split. Pause. You have the blocks underneath the hands. Push them away. Otherwise, Palms firm on the ground. Some people like to keep the fingers. Two more rounds. Walk the hands to the top, Inhale, Re-bend your front knee, Tuck the toes. Exhale, Kick your right leg back, Plank. This side at four limbs or three, Big inhale. Exhale, Chaturanga. Inhale, Up dog, Lift your heart. Exhale downward facing dog. Breath in, Send your left leg up. Breath out, Bend your left knee, Stack and open the hip. Push firmly with your left hand. Gaze underneath the left armpit. Notice the right. Inhale, Big circle in. Exhale, Big circle out. Inhale, Return, Three-legged dog. Exhale, Knee to your left elbow. Inhale, Kick it back. Exhale, Knee to your left, Elbow to the right, Rather. You'll kick it back. Excel you need to know. Inhale back, Push the ground. Exhale, Stepping between the palms, Rest your right knee on the mat, Low lunge. Inhale, Send both hands high. Exhale, Bump the hips, Back arms can fly. Breath into the front, Re-bend your front knee. Breath out to the back. Find around, Inhale, Reach up and over. Exhale to your half split. Lengthen the front legs. Support the hands on blocks or ground. Notice the left calf, The left hamstring. Final two. Big inhale, Re-bend your front knee, Reach up. Exhale, Both hands inside your left foot. Tuck the back toes. Inhale, Lift your right knee. Exhale to your plank, Three point or four. Big inhale. Exhale, Chaturanga or downward facing dog. Once in Down Dog, Take a breath and send your right leg high. Breath out, Step forward. Runners, Keep the back heel lifted. Big inhale, Rise up. One leg Tadasana. Left knee with you. Exhale, Guide your right hand towards the left thigh. Guide your left knee to close in towards the middle. But notice if the knees still align with your left hip. Keep the ground solid on the right side. Press the pinky edge. The big toe Take a full inhale, Keep the eyes low. Exhale, Twist towards the left side. Feel free to glue the left palm towards your tailbone to stabilize the pelvis. If needed, Squeeze the glutes in. Final two. Begin here, Return torso to center, Hands on your hip. Exhale, Bend your right knee, You're gonna step back, High crest. Big inhale, Rise up, Reach your hands high. Axia readjusts. Notice the front knee over your ankle, Back toes pressing down. Awareness to the upper body, Folks. Check if your body is way too much forward, Creating that extension. Extremely accessible back then. There's no need for this pose. Bring the shoulders over the hips. As you reach the hands towards the ceiling, Keeping the shoulders away from the ears. Maybe you rest the hands on your body, On the heart. Two more rounds. Recall the breath. Big inhale to lengthen up, Press the left toes. Exhale, Lean forward. Feel free to stay as you are or you can fly into your warrior three, Send your back leg up. Kick the left heel to the sky as you straighten the right leg. Two more rounds. Big inhale, Rise. One leg to Dasana. Left knee with you. Exhale, Feet on the ground. Tadasana, Back bend. Press the elbows to the side. Squeeze the glutes forward. Inhale, Back up. Exhale to forward fold. Inhale and then halfway. Exhale, Chaturanga or Down Dog. I am skipping Chaturanga. Breath in, Send your left leg up. Breath out, Step forward. Runners. Both hands are down. Adjust the front foot. Inhale, Rise. One leg Tadasana. Right knee with you. Exhale, Rest the hands on the heart if you want. Press the left foot down, Squeeze the glutes in. Notice the breath. Notice the mind. Take your left palm on the right outer thigh. Big inhale. Exhale, Twist towards the right. Keep the eyes low. Maybe you trace them towards the back right corner of your map. Two more rounds. Inhale back to center reach your hands high exhale bend your left knee and you land down high crescent Big inhale, You reach up. Exhale, Cactus the arm, Squeeze the thighs in, Press the glutes towards each other. Strong on their right toes this time, Final three. Keep the elbows towards the shoulder line. Notice the last, Last one. Big inhale to lean forward, Keep the shape of the arm. Exhale for more heat, Reach them towards the back. If you still need more, Reach them forward so you hold a giant beach ball. Check in with the core, Fine, 02. Big inhale, Move your hands to the heart. Exhale, Fly warrior three, Float your right heel. Maybe lengthen the left leg. Last two. Inhale, Rise up. One leg Tadasana. Right knee with you. Exhale, Tiny back bend, Cactus the arms, Chest goes up. Inhale back to center reach. Exhale, Forward fold. Nailing it halfway. Exhale, Chaturanga, High to low plank or downward facing dog. Take a full inhale, Send your right leg high. Take an exhale, Step forward, High crescent. Inhale, Reach both hands high. Exhale, Move your palms to your heart. Big inhale to lean forward. Exhale, Twist towards the right side, Hook left tricep on the right knee. Notice if the shoulder blades are active, So you can press your palms towards each other. Lead with the right elbow as you twist, Pressing the left one on the right thigh. Final two. Big inhale, Return to center. High crescent. Exhale, Lower both hands down. Left knee on the mat. Wiggle the right foot outside so you have space to open up the right hip. Both hands can stay on the ground or you can use your right palm to guide the move to the side. Re-establish the breath. Reestablish the mind. Big breath in, Guide your right knee to center, Right hand is down. Exhale, Tuck the left toes, Lift your left knee. Full inhale, Send right leg back. Exhale, Cross your right foot behind the left. Bring your heels to the left for your side planks and your right arm high. Press firmly through the bottom hand so your hips remain up tall. Take a big inhale, Reach your right arm over. Exhale, Chaturanga or Downward Facing Dog. Big inhale, Send your left leg high. Big exhale, Step forward, High pressing. Inhale, Move both hands up. Exhale, Connect hands to your heart. Big breath in. Breath out, Lean forward and twist to your left. Hook your right tricep towards the left thigh. Guide your left elbow up as you press the right one down. Deep inhale, Unwind the twist, Reach up. Exhale, Both hands on the mat. Wiggle the left foot out, Bend your right knee down, And you open up left knee to the side. You can keep the left arm open up or just use the palm to press the thigh away from you. Final three. Inhale back to center and up. Exhale, Both feet are down. Breath in, Tuck the right toes, Lift your left, Your right knee. Exhale chaturanga or downward facing dog. Take a big inhale, Send your right leg high. Take a big exhale, Step forward, Runner's breath. Inhale, Reach your torso forward. Exhale, Rise. One leg Tadasana. Left knee with you. You were here before. Notice how this side feels or how this portion of the practice feels. Can you tack your right foot ground on the mat? Feel free to stay on the balancing pose if you want the arm balance. Hook left ankle on the right thigh. Sink into a half chair pose and you can reach the arms forward. Notice the left outer glute. Bring your hands down on the mat and gently hop back so you have space to bend the elbows. Hook your left foot towards the right tricep. That's the connection that needs to happen. Keep the elbows bent, Pike the hips up as you lean towards the front of your space. The back toes can still stay on the ground, Press firmly through your fingers. Keep leaning to the top of your mat. Bend your right knee in so you float the right foot. Lower the foot down whenever you need. Guide the hands back to your body. Inhale, Rise all the way up. One leg Tadasana. Exhale to your back, Bend feet down, Cactus the arms. Inhale, Rise back up. Exhale to forward fold. Inhale and then halfway. Exhale Chaturanga or Downward Facing Dog. Inhale, Reach your left leg high. Exhale, Runner's prep, Step in between. Fingers are down, Press the left foot, Big inhale. Exhale, One leg to the arsenal. Right knee with you. Rest the hands if you need it. Rotate your wrists in the meantime. Checking how the left foot stays. Can you press big toe pinky? Heel edge of your body. Welcome to marinating to the balance pose. If you need the arm balance here, Figure four, Right ankle on the left thigh. Sink the hips a little low, Get the right outer glute stretch. A great variation to stay as well. Folks who want to try the arm balance here, Bring the palms to the mat. Hop back slightly, Ground into the whole surface. Push firmly into the ground. Connect shin towards the elbow or triceps. Hook the right foot towards the left one. Lean forward, Push the mats. Keep sending the hips high as you push the ground away. Maybe you will extend one leg towards the back. Maybe you will stay with the knee band. The more you lean, Think about a scale. Head down, Foot up. Big inhale, Coil. Knee back in. Exhale, Lower the foot down. Inhale, Rise all the way up. Ride me with you. Exhale, Back bend. Breath in, Reach up high. Breath out to forward fold. Inhale, Lengthen halfway. Exhale take a vinyasa or stay on your downward facing dog Once you're in Down Dog, Take a big inhale, Look forward. Exhale, Guide your knees and shins down on the mat. Child's pose, Big toe touch. Rest your hands by your sides. Notice if you need to rotate your wrist. Notice if you just need to rest the back of your hands on the ground. Encourage the natural breath to come in. Gauge your hands by the sides, Press the mat, Inhale lift up the chest Exhale, Find a seated posture. You can remain seated on the heels if you want. Just turning to the side so you can see better. Take a full inhale, Reach both hands high. Exhale, Twist towards the right side. Left hand goes across, Right hand goes behind you. Try to soothe the eye. Notice how the right side feels. Check in with the left shoulder, Left portion of your neck. The inhale, Unwind to center, Reach forward and up. Exhale, Twist towards the opposite side. Notice the spine still tall and long. Observe the air in through the nose. Now through your mouth. Take an inhale, Return to center, Reach all the way up. Exhale, Relax both hands in front of you to a fold. Keep the hands down, Chin towards your chest. Press the fingers down, Rise up with the torso. Take a big inhale, Reach both hands up high. Exhale, Rest your right hand by the sides and you reach left arm over. Send your left shoulder towards the back, Left ribs to the left side. Inhale rise back to center reach up Exhale, Left hand lands, Right arm goes over. Breath in, Return to center and reach. Breath out, Rest the hands on the body, Let the palms face up. Relax the shoulders. And as we approach the end of our practice, Check if your body needs anything before. We close up. Maybe something I didn't offer here that your body's asking for. If you're still with me on a seated posture, Close the eyes if you're not there yet. We're gonna connect both palms in front of our heart center. And even though we are apart, We are together through the breath, Through the energy. And that's how we're going to seal this glass. Three final cleansing breaths, Feel free to join. Exhale all the air from your lungs. Take a big inhale through your nose. Hold at the top. And exhale out. Breath in, Fill up as much as you need. Retain the breath, Relax the shoulders. And let it go. Find our round, Big inhale. Hold at the top. And let it go. Take your chin towards your heart center, Your source of unconditional love. Towards yourself, Towards others. Thank you so much for sharing your time with me. I hope you have a good one. Namaste.