Dynamic Yoga Flow: 30 Day Yoga Challenge Day 23

This dynamic yoga flow will energize your body and mind. We won't be holding poses for long, and as we're in poses, we'll be continuously moving in some way. Connect with your body and your breath! Remember, breath first, movement follows - although we are moving continuously, there's no need to rush. No props needed!

Transcript

Hey everyone and welcome to day 23 of our 30 day yoga challenge. My name is Candice and today's practice is a dynamic flow. So earlier in the challenge we did a slow and flowy class which was just kind of slow continuous movements guided by the breath. This class is a similar idea, But with more energizing poses. So we won't be holding poses. And if we are in a pose, We'll be moving around dynamically in the pose. So no props are needed unless you know, You have some that you love, Go ahead and grab what you need. And we're going to get started at the top of our mat standing. So starting at the top of your mat, Grounding down through the feet. Pressing down through the pinky toe, Big toe, Heel of the foot. Grounding down as you rise up. Feel the energy rise up the legs, Up the spine, Up to the crown of the head. As you inhale, Sweep the arms up overhead. As you exhale, Drop the right hand down the side of the right leg, Reach the left arm up and over, Press the hips out to the left slightly for a little side bend. Inhale, Back up to center. Left hand slides down the leg. Reach the right arm up and over. Press the hips lightly to the right. Inhale, Come back up to center. Exhale, Take both arms down. Inhale, Sweep the arms up overhead. Exhale, Cactus the arms, Elbows straight out from the shoulders. Pull the shoulders back. Pull the elbows back. Squeeze the glutes. Depress the hips forward. Lift up through the heart. Lift up through your gaze. Inhale, Reach the arms up. Exhale, Uttanasana Forward Fold. We're going to hang out here for a moment. This is probably our longest hold we'll have. You can rock from side to side, Maybe cross the arms, Grab opposite elbows. Connect with your breath here. Draw the breath in deep and full. Feel the breath move into the back body. Exhale, Just as deep, Just as full. It's important to remember when we're moving a little bit quicker, Breath with movement. Allow the breath to lead the movements. Breath comes first, Movement follows. So even though we might be moving a little bit faster, Still trying to slow it down. We're not rushing. Not rushing through the movements. Still letting the breath guide you. So take a moment to connect with your breath. And then we'll come back to center. If you found movement, Take the hands down. As you inhale, Lift up to a halfway lift, But keep the fingertips down so you're just finding length through the spine. Shift the weight into the left foot. Send the right leg straight back behind you. As you exhale, Soften into the left knee. Step the right toes down at the back of the mat. Drop the right knee. Keep the fingertips down. As you inhale, Sink it to the hips. Lift the heart. Lift your gaze up. As you exhale, Pull back, Pull that left leg towards straight, Pull the left toes back towards the shin. So you inhale, Rock forward, Re-bend into the front knee. As you exhale, Pull back. As you inhale, Rock forward, Tuck the back toes under, Lift the knee, Feeling stable here, Keeping the fingertips down. Sinking into the hips, Lift your heart with the inhale. As you exhale, Pull the left leg towards straight, Keep the left toes grounded onto the mat, Kind of like a wide, Modified pyramid pose. Inhale, Re-bend into the front knee, Sink into the hips, Lift the heart. Exhale, Pull back. Inhale, Bend into the front knee, Find stability here, Pause. Take a full exhale, Drop into the hips. As you inhale, Energize, Rise up, Crescent lunge, Take the arms up overhead. Exhale, Sink into it. Inhale, Reach up long through the fingertips through the crown of the head. As you exhale, Sweep the arms forward, Down, And back as you drop the belly towards the front thigh. Inhale, Rise up through the fingertips. Crown of the head lifts. Exhale, Sweep the arms forward, Down, And back. Inhale, Rise up. One more exhale. And how to ride. And exhale, Take the hands to the mat, Framing the left foot, Pressing into the palm, Step back, Downward Facing Dog. As you inhale, Tuck the chin round the spine, Roll forward towards a plank pose. As you exhale, Soften the knees, Roll back, Downward facing dog. Two more like that. Inhale, Round and roll forward towards your plank. Exhale, Glide back. Last one. Exhale, Glide back. Pausing in your downward dog. Shift the weight into the left foot. Inhale, Take the right leg up and back. Exhale, Curl the right knee in towards the chest as you step the foot between the hands. Drop the back knee down. Inhale, Sink into the hips, Lift the heart. Exhale, Pull the right leg towards straight as you come back. Inhale, Rock forward. Exhale, Pull back. One more. Inhale, Rock forward. Tuck the back toes under. Lift the knee. Exhale, Pull back. Inhale, Come forward. Exhale, Pull back. Inhale, Come forward. Last one, Exhale, Pull back. Inhale, Come forward. As you exhale, Settle into it. As you find stability through the feet, Through your foundation, Sink into the hips. Inhale, Energize. Rise up, Crescent lunge. Take the arms up overhead. Exhale, Drop into it. Inhale, Lift through the fingertips, Through the crown of the head. Exhale, Sweep the arms forward, Down and back. Belly hovering over the front thigh. Inhale, Sweep the arms up, Rise. Exhale. Inhale, Rise up. Two more, Exhale. Inhale. Last one. Inhale, Rise up. Exhale, Hands come down this time. Step up, Uttanasana, Forward Fold, Top of the mat. Head, Neck, And shoulders soft. Inhale, Lift up halfway. Exhale, Soften and fold. Inhale, Sweep the arms up overhead. Reaching up through the fingertips. Exhale, Cactus the arms, Elbows straight out from the shoulder. Pull the elbows back. Squeeze the glutes to press the hips forward. Lift the heart. Hands to heart center as you straighten the spine, Come back to center. And release the hands beside you. As you inhale, We're going to bend the knees, Sink the hips, Rise up into a chair pose, Firming the outer hips. So you kind of press the feet down into the mat, Energetically pull them away from each other. Engaging through the outer thighs, Through the glutes. Take a breath in here. As you exhale, Sweep the arms forward, Down, And back. Drop the belly towards the thighs. Inhale, Rise up, Chair pose. Exhale, Sweep forward, Down, And back. Inhale, Rise up. Last one. Inhale, Chair pose. Exhale Tanasana forward fold. As you inhale, Lift the heart, Lengthen the spine, Shift the weight into the right foot, Send the left leg straight back. As you exhale, Bend the right knee, Step the left toes down, Left knee down. Inhale, Sink into the hips, Lift the heart. Exhale, Pull back. Inhale. Exhale. Inhale, Come forward. Tuck the back toes under. Lift the knee. Exhale, Pull back. And how come forward. Exhale, Pull back. Inhale, Come forward, Stay here, Grounding down through your foundation, Through the feet. Inhale, Energize, Rise up, Crescent lunge. Exhale, Sweep the arms forward, Down, And back. Lower the belly towards the front thigh. Inhale, Rise up. Excel. And how to ride. Exhale, Come forward, Hover here. For a moment. Grounding down through your front foot, Can you drop the back heel down, Line up heel to arch, Swing the left arm forward, Up and back, Open up warrior two. Sink down, Soften through the shoulders, Strong through the arms. Gazing down your right arm, Can you flip the right palm up? Reverse warrior shape, But we're going to sweep the left arm in front of the body, Palm facing up, As the right arm comes up and back. Taking it in the house. Exhale, Come forward, Side angle shape, But we're going to sweep the right arm in front of the body, Palm facing up, Left arm up and over. Inhale takes you all the way back. Switching the arms. Exhale, Come all the way forward. Switching the arms. And I'll come back. Exhale, Bring it forward. Inhale all the way back. As you exhale, Windmill the arms all the way down to the mat. Plant the palms. Step back, Downward Facing Dog. Inhale, Tuck the chin, Round and roll forward towards the plank. Exhale, Soften the knees, Glide back, Downward dog. Inhale, Tuck the chin round and roll forward. Exhale, Glide back. Pausing here. Shift the weight into the right foot. Inhale, Take the left leg up and back. Exhale, Curl the left knee in towards the chest. Step the foot down, Maybe wiggle it forward a bit. Drop the back knee. Inhale, Sink into the hips, Lift the heart. You can keep the back toes tucked or untucked. Exhale, Pull back. Inhale, Rock forward. Exhale back. Inhale, Rock forward. Tuck the back toes under. Lift the knee. Exhale, Pull back. Inhale. Exhale, Pull back. One more. Inhale. Exhale back. Inhale, Rock forward. As you exhale, Find stability through your stance, Grounding down through the feet. As you inhale, Energize, Rise up, Crescent lunge. As you exhale, Sweep the arms forward, Down, And back. Hover over the front thigh. Inhale, Rise up. Exhale. Inhale, Rise. Exhale, Let it go. And how rye. As you exhale, Come forward, Hover, Pause here. Keep pulling the navel in, Grounding down through the front foot, Dropping the back heel, Line up heel to arch, Windmill the right arm forward, Up and back as you open up, Warrior II. Sinking down. Through the hips. Flip the left palm up, Inhale, Reverse warrior shape. Right arm sweeps in front of the body, Palm facing up, Left arm up and back. Exhale, Come forward, Sweep the left arm in front of the body, Right arm up and over. Inhale, Take it back. Exhale, Take it forward. Inhale, Take it back. I'll take it forward. Last one and he'll take it back. And exhale, Windmill the hands all the way down. Planting the palms, Step back, Downward facing dog. Inhale, Tuck the chin round and roll forward. Exhale, Soften the knees, Glide back. And I'll come forward. Exhale, Glide back. Inhale, Tuck the chin round and roll forward. Exhale, Drop the knees, Bring the big toes to touch, Knees wide, Sink down. Child's pose, Soften the elbows, Soften the forehead down towards the mat. Take a full breath in. And as you exhale, Walk the hands in towards the body. As you press yourself up, Swing the legs out in front of you. Let's just take the right leg out in front of you. Left knee bends, Bring the sole of the left foot to the inner thigh. Tent the right fingertips behind you. Inhale, Reach up through the left fingertips. Exhale, Fold over the right leg, Let the hand drop wherever it falls. Inhale to rise up, Sweep the left arm up and back. Plant the left hand behind you. With your exhale, Squeeze the glutes to press the hips up. As you inhale, Drape the right arm up and behind you. As you exhale, Take the hips down, Turn to face your right foot. Inhale, Left arm up. Exhale, Fold. Inhale to rise. Exhale, Ground the left hand. Press the hips. Inhale, Open up. Exhale, Ground the hips down, Turn to the right foot, Take the left arm up, Inhale. Exhale, Fold. Holding here for one breath, Full breath in. Full breath out. And we'll inhale to rise out of it, Switching sides. Left leg extends, Right foot bends in. Tempting the left fingertips behind you, Inhale, Take the right arm up. Exhale, Folding over left leg, Hand grounds wherever it falls. Inhale to rise up, Sweep the right arm up and back, Grounding the right hand, Pressing through the hips, Lift up, Inhale, Reach the left arm up and back. Exhale, Hips come down. Turn to face the left foot. Inhale, Take the right arm up. Exhale, Fold. Inhale, Rise up, Sweep the right arm up and back. Ground the hand, Press the hips. Inhale, Left arm reaches up. Exhale, Ground the hips. Turn to face the left foot. Take the right arm up, Inhale. And exhale, Fold. Holding here for a breath. Full breath in. And full breath out. And then we'll inhale, Come on up. Find a comfortable seat, Whatever that looks like right now. Grounding the fingertips on the mat beside you, Sitting up tall. Inhale, Sweep the arms up overhead, Joining the palms together. Exhale, Take the hands to heart center, Close the eyes, Come back to the breath if you lost it. Taking a moment to feel grateful for this incredible body of yours that carried you through that practice, But also carries you through every single day. And just feeling proud of yourself and grateful that you took the time to connect to it and connect breath and body together. So that you can feel present and empowered in your body every single day. The more you do it. And when you're ready, Blinking the eyes open. Thank you so very much, As always, For joining me in practice, And we will see you again tomorrow.