Hi lovely people,
Welcome to your backbending yoga practice.
Today's practice is a really nice energizing backbending focused yoga practice.
We will be moving in more of a flow.
You don't really need any props today,
Just your yoga mat,
Maybe some water.
And if you do usually like to use some props,
Feel free to grab them.
Otherwise,
Grab your mat,
Grab some water and let's begin.
All right,
We are starting today at the front of our mat.
Just start by taking a few nice deep breaths together.
In through the nose.
And out with a sigh.
Using any tension with your exercise.
Nice deep breath in.
This time out through the nose.
Maybe lengthening your exhale.
One more time,
Deep breath in.
And release.
Open up your eyes.
Hands alongside your body.
And just finding some gentle activation in your legs.
Gentle opening in the chest.
Roll your shoulders back and down.
Inhale,
Reach your hands all the way up,
Find the length.
Exhale coming into a forward fold so folding from your Your inhale coming halfway up,
So making it tabletop with your spine.
Exhale,
Full hands onto your mat,
Stepping back into a plank.
And let's just take a nice deep breath here.
Some nice activation,
Nice on the line from the crown of your head.
So we're sitting back with your heels.
And then from there on your next exhale.
Find your way down,
So maybe placing your knees onto your mat,
But bending the elbows,
Coming all the way onto your belly.
Press the tops of your feet.
Elbows coming to Open to the chat.
And because this is a backbending practice,
Let's hold here for two breaths.
One more.
Gently.
Going back down.
Curl your toes in two minutes.
And exhale,
Bring the hips all the way up and back into a downward goal.
Taking a moment,
You just find some nice length in your body.
Nice long line from your hands all the way up towards the hip.
And maybe bring some movement into the legs if that feels good for you.
So maybe bending one knee than the other.
As if you're walking on the spot.
Taking one more nice deep breath here.
Your next inhale,
Bend your knees,
Look forward,
Step or hold your feet towards the front of your mat.
Coming halfway up.
So again,
Making that nice stable top with the spine.
Exhale,
Forward fold.
And inhale,
Circle your arms all the way up.
Reach,
Reach,
Reach,
Find length.
And bring your hands back down.
And alongside the body.
Inhale,
Hands up Exhale,
Forward fold.
And now,
Have fun.
And exhale full hands onto your mat,
Step back into your plank and choose your way down.
All the way,
Onto the belly.
And it'll go back.
Holding for one breath this time.
And exhale,
Going back down into your neck.
Place the arms alongside the body,
Palms facing down.
On your next inhale,
Lift the chest,
Lift the hands and lift your feet.
A nice little boat out of yourself.
Okay,
So keep the hands close to your body.
Keep the feet somewhat close together.
And if you are really feeling this in your lower back,
Make sure to rotate through your pelvis.
So pubic bone presses down into the mat,
Sit bones away from you.
That will take a bit of the pressure out of your lower back.
Keep rolling your shoulders back and down.
We'll be here for one more breath.
And gently find your way down.
See you then.
Hands alongside your ribs,
Girly toes under.
Hips up and back into a downward dog.
Nice deep breath here.
With your next inhale,
Lift your right foot all the way up.
Reach it all the way out behind you.
Bend your knee and open the hips.
So stacking your right hip on top of the left.
Trying to keep the shoulder square for one more moment.
And then if you want,
On your next exhale,
Bring your right foot all the way towards the floor behind you.
Right hand comes off of your mat,
Pushing your chest up towards ceiling,
Hips up,
And just allowing that right hand to kind of float up.
In the air.
Coming into a wild thing.
I know this can be pretty intense.
Know that that's normal.
That's okay.
We'll be here for one more breath.
Bring your hands back down onto your mat,
Stepping back into downward dog.
Nice deep breath here.
With your next inhale,
Lift your left leg.
Reach,
Reach,
Reach.
And exhale,
Bend,
Knee,
Open.
So stacking your left hip on top of the right.
Try to keep your shoulders square for one more moment.
From there on your next exhale,
Maybe coming into a wild thing.
So allowing your foot to go all the way towards the floor behind you.
Left hand comes off your mat.
Push your chest towards the ceiling,
Hips towards the ceiling.
And just allow that left hand to kind of float up in here.
Really focus on pushing your chest up.
Kind of hard to talk.
Upside down like this,
Let's hold for one more breath.
Bring your hand back down,
Stepping back into a downward dog.
Nice deep breaths.
With your next inhale,
Find your way back forward into plank.
Exhale,
Chaturanga.
The elbows.
Inhale,
Open the chest.
And then from there,
Maybe pushing all the way up into an upward tool.
So in this case,
Just the hand and feet are making contact with him.
Exhale.
Downward.
Nice deep breath here.
Please your knees on your mat.
In you'll open a chest.
Going into a cowboat.
Exhale round the back,
Quick cat.
Inhale open.
One more breath here.
From there coming all the way.
On to your belly.
You are not.
And then grab hold of.
.
.
Your feet are your ankles.
If you cannot reach you can use a belt and just bring that around your ankles grab a little of the belt so feel free to do so Try to keep your knees somewhat close together.
Now from there on your next inhale,
Push your feet into your hand.
Reach them up towards the sky.
Coming into A ballpost.
Maybe lifting your knees off your mat and really pushing your chest forward and up.
Let's hold four in a last breath.
We can do this.
And exhale gently.
Coming back on German.
And pushing back into a child's pose for a moment.
Knees together.
Arms alongside your body.
Just feeling a bit of nice space in your back in your spine Going back to your own breath.
See your next inhale.
Sit onto your heels.
Okay,
So for this next posture we have a few different options and I will walk you through them.
You can use your blocks for this posture you don't have to first option we're coming up onto our knees Hands are coming.
On to our.
Lower back,
Hips somewhere in between.
So your fingers are basically resting onto your buttocks.
The palm of your hands are more on your lower back.
Roll the shoulders back and down.
And then rotate your pelvis.
So sit bones go down.
Pure bone comes up.
So you should feel some nice space in your lower back and gentle activation.
In the belly.
From there,
In your next inhale,
Bring your chest up and maybe slightly forward.
Exhale maybe pushing into those hips and bring them a little bit more forward to gently come back maybe bring your head all the way back so that's option one option two also without props is to curl your toes into your mat Starting out the same,
So opening the chest.
Hips are coming forward.
And then place your hands onto your heels.
Again,
Push your chest forward and up.
Push the hips forward.
Maybe bring your head all the way back.
Check them out.
Chin is going back into your chest,
Hands back,
Lips,
And then coming up.
More intense.
Your feet are flat on your mat.
Again,
Hands on the hips,
Inhale open.
Exhale,
Move back,
And then maybe place your hands onto your heels again.
Maybe heads all the way back you however can also use your props here so if you have blocks and you'd like to try it with blocks you can place them around ankle heel height somewhere there And I would recommend starting on the high.
Open it up.
And this time you're placing your hands on your blocks.
Can maybe allow your head to fall all the way back.
So just pick whatever version feels okay for you.
All of these versions are absolutely okay.
What we're really focusing on is to rotate through pelvis and bring the hips forward and then from there your chest.
You're starting.
And maybe slightly back.
That's really the focus in this posture.
And then also try to bring that movement all the way through your spine.
So not just bending in.
Let's see if I can do this.
Just bending in your lower back but really try to push your chest up To have the movement go through the entire spine.
For the sake of last breath,
I know you're here kind of wrong at this point.
Chin into the chest.
And I'm gently going back up.
And just take a moment to sit.
Dear Heels.
It's pretty intense posture,
Really nice and energizing.
But pretty intense.
If it feels okay,
You can come into child's pose again.
So now you're just to melt over knees,
Forehead resting on the mat.
Let's take a last breath here.
Put the next inhale gently.
Come back,
Huh?
On German!
Knees are bent,
Feet in front of you,
Reach the hands out in front of you,
Round your back,
And vertebrae by vertebrae,
Find your way onto your back.
The slower you go,
The more it's going to ask from your core,
So you can choose for yourself if you do or do not want that.
When you're on your meds,
Just take your knees into the chest for a moment.
Maybe bring some movement into it.
I feel really good for the lower back.
Nice deep breath.
Then plant your feet onto your mat,
Hip width distance.
Your heel slightly out,
Toes slightly in.
Give you a bit more stability once we come up.
Check if you can reach the heels with your fingertips.
It's not a hard rule,
More fail and lose guidelines,
So it's okay if you cannot reach them all the way,
But see if you can.
From there.
Arms are alongside the body.
Rotate your pelvis.
So you're.
.
.
The bones go off the mat,
Your hips are lifting off the mat.
Let's keep the rest of our back on the mat for one more breath.
So just really nice activation in the leg.
And then from there on the next inhale,
Lift hips up,
Up,
Up,
Up,
Up.
Until you cannot come up any further,
Roll the shoulders.
Grab hold of your hands behind the back,
Maybe,
And then maybe push them all the way onto your mat.
Really focus on pushing your hips up towards the ceiling.
And then bring your chest towards your chin.
So not necessarily chin towards the chest.
But just towards the gym.
Keep pushing your feet down into your mat.
Let's hold here for a long more breath.
Let go of your hand.
Shoulders grounding back into your mass and then vertebra by vertebra running back on your Take your knees into just for a moment.
Feel free to bring some movement into it if that feels good for you.
I always like to move my knees in a circle.
Gives a bit of a massage to the lower back.
Maybe going the other way.
All right.
For the next posture,
You have the option to come back into the bridge pose.
So what we just did.
If you would like more of a challenge,
We can see if you can come up in a full wheel.
To do so,
The start is the same.
Feet are hip width distance,
Heels slightly out,
Toes slightly in,
Arms alongside the body.
In your inhale,
Lift the hips.
And then place your hand Shoulder medist sits close to the shoulders,
So preferably if you can,
Fingertips are kind of underneath your shoulders.
From there,
First push up onto the crown of your head.
And then check if both elbows are still.
Shorter with distance.
If not,
Maybe chin set up a little bit.
From there,
On your next inhale,
Pushing all the way up,
Coming into your full wheel.
Try to straighten your arms,
Try to straighten your legs.
I know it's a very intense best year.
If you want even more of a challenge,
You can walk your feet.
Closer to them.
And then to come out,
Gently bend your elbows and knees.
Chin into the chest and I'm going back.
Onto your bed.
Taking your knees into your chest for a moment.
Hmm.
One more nice deep breath here.
We're right knee onto your mat.
Taking your left knee into the chest,
Really pull the knee into your chest.
Stretch your left arm out towards the side.
And then bring your left knee all the way towards the right,
Coming into a spinal twist.
Try to keep both shoulders on your mat.
Maybe supporting your knee with a block or a pillow if that feels good for you.
Allowing your head to fall towards.
The left to take the twist all the way up into your neck.
One more nice deep breath here.
The next inhale gently going back towards middle and then switching sides so left neck Your left leg comes straight onto your neck.
Right knee into your chest.
Really pull your knee into the chest for a moment.
From there,
Bring your right arm out towards the side.
Right knee towards left,
And again coming into that spinal twist.
Feel free to support Journey.
And check if both shoulders are still grounded on your mat.
If you notice your right shoulders lifting.
Gently roll back.
Allowing your head to fall towards the right Taking your chest all the way up into your neck.
Maybe closing your eyes.
Holding for one more nice deep breath.
Your next inhale gently going back towards the middle Both knees and just give yourself a big hug.
Make yourself small.
And you'll find your way into Shavasana.
For a short final relaxation.
So just take a moment to feel your body on your mat contact.
Allow yourself to melt into your mouth.
So letting go.
Any conscious control of your breath Think of Annie.
Tension or control of muscles.
And just relax.
Stay Crest.
If you would like a longer guided shavasana,
I'll make sure to have fun up for you.
Also,
If you'd like to stay for longer,
Feel free to do so.
Otherwise,
Gently bring some small movements back into your fingers and your toes.
Hands and feet.
Maybe moving your head left and right.
Jumping a lot of movements to become a little bit bigger.
Maybe giving yourself a nice big stretch.
Or making yourself small.
Just see what feels good for your body.
Gently find your way back up into a seated position to close off our practice.
In your inhale,
Circle your arms all the way up until your hands start chilling.
Exhale,
Gently bring them down in front of your chest.
Take a nice deep breath for yourself.
Take a nice deep breath for someone you love.
Finally,
Let's take a nice deep breath for the worlds in which we live.
Gently bowing down towards yourself to thank yourself for your practice,
That you took the time out of your day to follow the club.
You can gently open up your eyes again.
Thank you so much for practicing with me today.
If you would like to practice on,
I'll have some up on the screen.
And if not,
I wish you a lovely rest of your day and I hope to see you soon.
Bye.
