Welcome to day 14 already.
Today we'll explore backbends.
Nice,
Gentle and easy one.
Nothing extreme backbends.
And we will again use two blocks to help us to ease into the pose.
So let's get started.
As always,
The blocks go to the front of our mat.
As we begin,
Standing.
In Tadasana,
Mountain Pose.
Just start by breathing deeply in through the nose.
And out.
Through the nose.
Remember to use your full.
Lung capacity into the chest.
The sides and the belly.
And use the arms on your next inhale,
Lift the arms overhead,
Lift the chest.
And exhale,
Release.
Now slowly and softly,
With your inhale,
Lift the chest.
Just coming into our first nice and gentle back bend and exhale release.
So inhale,
Chest,
Gaze is lifting.
And exhale,
Release,
Coming back to center.
Inhale,
Open.
Embracing,
Lifting and exhale,
Release.
So this should feel really good,
Like you are standing on top of a mountain.
The world is wonderful,
The sun is shining and you just go.
.
.
Okay,
I'm all into this.
Inhale.
Everything is fantastic.
And joyful.
Exhale,
Release.
One more big inhale,
One more big taking it all in.
Oh my god.
Stay here forever.
Exhale,
Release.
Light.
One more time,
Inhale,
Prepare for rolling forward.
So don't go too far.
Bend the knees and slowly bow.
And roll forward.
Exhale releasing the back maybe walking here on the spot Then use your blocks to come into tabletop,
Lengthen the back.
Forehead to the front,
Sitting bones to the back,
And exhale,
Release back into forward fold.
Nice.
Inhale,
Bend knees,
Hands flat on the floor.
Stepping back.
Into plank.
Just one deep breath here,
Inhale.
Shifting the weight forward.
Exhale knees down,
Lowering chest first onto the floor.
Now we'll stay here a little bit,
Keep the arms underneath the shoulders,
Don't push too much from the hands,
Just lift From the strength of your back,
Inhale into cobra,
And exhale,
Release,
Bow the head.
Inhale,
Lifting a little.
Exhale,
Releasing,
Bow the head.
Keep the feet on the floor.
Inhale,
Lifting.
And exhale release.
Now use the hands as though Little as possible.
And now if that is something you can do,
Look over.
The shoulder and release bow the head.
Inhale,
Look over the other shoulder.
And exhale,
Release.
Inhale,
Lift,
Turn the head.
Exhale,
Release.
One more,
Lift,
Turn the head.
Exhale,
Release.
Nice.
Let's push up.
Big inhale onto all fours.
Exhale,
Back into downward facing dog.
Inhale,
Lifting onto the toe bones.
Exhale,
Settling into downward facing dog.
Pressing the heels down,
Lengthening the spine,
Chest moves towards the floor.
Now walk it a little bit on the spot.
Left foot walks towards the center.
Inhale,
Right leg.
To the sky or ceiling?
Exhale,
Nose to the knee,
Activate the core,
Stepping forward into low lunge.
Now you can grab your two blocks as we explore a little bit here the low lunge.
So move your two hands towards the center.
And the knee and foot of your front leg might turn a little bit to the outside.
And now explore rotating here a little bit.
Maybe you might need the blocks a little lower.
So bend one elbow.
And stretch,
Then bend the other elbow as your upper body turns towards the sides.
Nice.
If that is too much for you,
You can also bend the back knee,
Getting the foot on the floor.
So exploring some side bends here,
Then get the left hand either on the floor or on your block.
Maybe getting.
The knee back off the ground and then big exhale rotate towards the right leg.
Open the arm towards the sky or ceiling.
Nice.
Deep breath in here.
And as you exhale,
Maybe rotate a little further.
Then move the hand back towards the center.
Nice.
Get the blocks out of the way,
Both hands on the floor,
Stepping back into plank.
Inhale,
Shift the weight forward,
Knees to the ground,
Elbows narrow.
Exhale as you Chaturanga.
Inhale,
Lifting into Cobra.
Exhale,
Release.
Inhale,
Press up.
And exhale,
Coming into Downward Facing Dog.
Nice.
Lifting on your inhale.
Exhale,
Press back.
Walk the feet,
Right foot to the centre.
Inhale,
Lift the left leg up.
Exhale,
Activate the core,
Knee comes to the front or help with your hand.
Stepping into the center,
Now move that left leg out a little.
Get your blocks.
To the center so you can bend one elbow and rotate that upper body a little.
You might feel this in the hips.
You might feel this in the lower back,
Just easy rotating.
The goal is to.
.
.
Stretch and loosen.
The lower back a little so we can much easier come into are backbends.
Nice exploring.
Then right hand either on the block or on the floor.
And then big exhale,
Rotate to the side,
Look towards the sky,
Ceiling or the stars.
Inhale and as you exhale rotate a little further.
Then hands back on the ground,
Step back into your plank pose.
Then knees on the floor.
Exhale,
We'll stay on the ground.
Chaturanga,
Chest on the floor.
Nice.
Keep your head in that bowed forward position.
Interlace your fingers behind your back over your sacrum.
Elbows stay bent.
And now,
With the strength of your back,
Inhale,
Lift.
Exhale,
Stay here.
So imagine.
.
.
You will have a strap or belt.
And you could pull.
Yourself up with your belt or you've been pulled up with that belt so as you inhale every time lift a little further and exhale stay keep those feet on the ground inhale lift Exhale,
Stay.
So this is a 100% active back bend.
You can't go further.
Than you can with your muscles.
So there's no Gravity involved,
Now falling into a backbend.
No forcing.
No momentum involved,
Just whatever your muscles can do,
Whatever feels good.
Last big inhale,
And as you exhale,
Release.
Hands back on the floor,
Grabbing YouTube logs.
And we'll shift back into child's pose.
Opening the knees med-width apart,
Hands on blocks.
And just exhale forehead to the ground.
Hands either on the flat blocks or lifting the blocks on the sides so that we can open that chest a little more.
Ain't that great?
So keep breathing deeply.
Enjoying that very safe,
And relaxing pose,
Child's pose.
Nice Then slowly walk your hands back.
We will come into yogic squat.
So climb onto your toe mount,
Flip the toes,
And if that is available to you,
Simply sit back into your heels.
Or if you need your blocks.
Either to support your heels or To sit on,
Just put the blocks wherever you want.
Need them.
The goal is.
.
.
To be able to find yogic squat without blocks,
As to gain flexibility in your ankles and of course your hips.
Then join the hands into prayer and push the elbows from the inside against the knees.
Nice.
Then slowly keep the feet where they are.
Move the blocks to the side so you can grab them if we need them.
And crawl forward into plank pose.
Big inhale,
Shift the weight forward.
Exhale,
Knees down and lower Chaturanga.
Just a small cobra or your version of your cobra and exhale release,
Inhale onto all fours,
Exhale into downward facing dog,
Inhale lifting onto toe mounts,
Crack,
Crack.
Exhale,
Release.
Nice.
Then walk your feet together.
Inhale,
Lift the right leg up.
Exhale,
Nose to the knees,
Stepping forward.
Will come into Warrior 1.
So we're anchoring the back foot 45 degrees.
Inhale,
Lift the arms up and overhead as you settle.
Into warrior one.
Then interlace the hands behind your back.
Take a deep inhale,
Open up,
Again embrace.
That beautiful landscape in front of you.
Exhale,
Come a little lower.
Inhale,
Open up.
Exhale,
Come a little lower.
Attention,
Careful,
Humble warrior.
Inhale it.
Exhale,
Bow.
Right shoulder to your right knee.
Hands stretch to the sky or ceiling.
Inhale,
Come back up.
Into warrior one,
Open the chest.
Exhale bow,
Humble warrior,
Right shoulder to right knee.
Inhale lift.
Exhale,
Lower down.
Inhale,
Lift.
And exhale,
Lower down.
Stay here.
Just one deep breath,
Hands fly to the sky or ceiling.
Then release the hands back to the floor,
Stepping into plank.
Knees down,
Shift the weight forward,
Exhale Chaturanga.
Inhale,
Lift.
Exhale,
Release.
Inhale,
Push up.
Exhale,
Push back.
Inhale onto toe mounds.
Exhale into heels.
Right foot to the centre,
Inhale lifting the left leg up.
Exhale,
Stepping forward.
Warrior one foot.
Or feet,
So 45 degree angle.
Strengthen your front leg and then lifting up.
Into warrior one,
Exhale release Inhale it.
Exhale,
Lower the hip back down.
Then interlace the fingers behind your back.
Slide back,
Bend open.
Exhale,
Bend the front knee some more.
Inhale open,
Come into that back bend in warrior one and now humble warrior.
Inhale lift,
Exhale left shoulder to left knee.
Inhale up into that slight back bend and exhale Shoulder to knee.
Inhale it.
Exhale,
Shoulder to knee.
Inhale,
Lift.
Exhale,
Stay shoulder to knee.
And let the hands fly up to the sky or ceiling.
Bend that front leg just a little more.
And then release the hands,
Step back into plank.
Knees down.
And now climb into,
Walk the feet forward into all fours.
Inhale,
Back bend.
And exhale,
Release.
Inhale,
Backbend here on all fours.
Exhale,
Navel comes in,
Rounding the back.
Inhale,
Open.
Exhale round.
So the back of the spine extends into The tailbone.
And into the crown of the head.
So make sure you're working that whole spine into the tailbone and into the crown.
Of the head.
Nice.
Coming to center.
Then come into kneeling pose.
And get your blocks.
Behind your hip.
So maybe you will use them,
Maybe you'll not use them.
You decide.
So bring your hands behind your back.
So that your fingers point towards the sky or ceiling and you are pushing your palms against your lower back and your sacrum.
And now bring the elbows in while the chest is lifting.
And exhale,
Release here.
Inhale.
The elbows come closer.
And the chest is opening now.
Stretch the hip.
Forward.
So you're pushing with your hands against your hips.
And that brings you deeper into the back bend.
So the only movement I'm doing is I'm pushing my hips forward.
So I'm contracting my glutes.
I'm contracting my hamstrings.
And that is it.
And just pushing the hips forward.
Forward.
So try that and maybe Those blocks will come.
Available.
For both of your hands.
As you stay in this variation of camel pose.
So continue contracting your glutes,
This is protecting your lower back.
Continue engaging through the whole back line,
Engaging and opening the front,
Still embracing everything.
As you.
Keep standing on that.
Big mountain.
Surrounded by a beautiful landscape.
Still shifting the hips forward.
And now.
.
.
We climb back down.
Hands into your hips,
Contract those glutes.
And then shift the weight back.
And rounding the back,
Sitting back into child's pose,
Very slowly.
So open the knees towards the sides,
Mat with the parts,
Slide the hands forward as your forehead bows and you release all tension.
To the floor.
Knife.
The back bends are very activating.
We need to.
.
.
Engage a lot of muscles,
It's very heating,
Also very exciting.
And so we will now wind down as we approach our blissful and sweet shavasana final resting pose Breathe deeply into the lower back.
And then slowly lift onto both hands.
Sit back,
Maybe cross your legs and come into seated.
And from here we'll simply roll back.
Lying down,
You can grab the right knee to help you roll back.
Stretch the left leg out,
Keep the right leg with you where you are.
Stretch the right arm out to the side.
And the left hand slowly pulls in.
The right knee towards the left.
As you rotate,
Into that lower back stretch.
Now as you have your blocks available maybe next to you.
You can of course use the block.
To help you.
Find a comfortable position where you can.
Fully let go,
So maybe position the knee.
On a block or could be a pillow.
Blanket And slowly find your way back.
Onto the back.
Stretching the right leg out,
Grabbing the left knee,
Pulling the left knee towards the chest.
Then bring your left arm out to the side.
For the left knee.
To the right,
Maybe rolling to the left with your head and find any support.
That is available.
To help you settle into this pose.
I'm Glad I have this piece of furniture here.
Where I can align my knee.
Breathe deeply into that lower back.
As we release the tension accumulated during the backbends.
Then come back to centre.
One more time,
Hugging both knees.
Pull the knee up towards pull the nose up towards the knees.
Contracting the front of your body one last time,
Making yourself round like an egg.
And then slowly Stretch out.
Into Shavasana,
Final resting pose.
So make sure you have.
The space you need.
And make yourself as comfortable as possible here.
Allow your body to settle.
Into a comfortable position.
And let go of any tension.
Let go of any effort.
Close your eyes gently.
And take a few deep breaths.
Inhaling deeply.
Through your nose and exhaling slowly.
Through your nose.
Feel the support of the earth beneath you.
Grounding you and providing a stable foundation.
Feel all the points of contact of your body.
With the mat.
And the floor underneath.
Feel your back.
In the area that has been Gently opened.
Strengthened.
And stretched during our practice.
Visualize is soft.
Warm glowing light.
Spreading across your spine.
Soothing and bathing.
You hold back.
With each breath.
Allow this light to expand.
Creating a sense of spaciousness.
And ease in your back.
As you continue to breathe.
Let go of any Simply.
Imagine a gentle river.
Flowing through your mind.
Carrying away any distractions.
Feel the serenity.
Of the present moment.
Allowing yourself to.
Fully surrender.
To this stillness.
And bring your awareness.
To your imagination.
Envision a lush,
Peaceful forest surrounding you.
Picture birds.
And animals.
And the tall trees.
Hear the sounds.
Of nature.
And feel a gentle breeze.
Around your nose the warmth of the sunlight on your skin.
Feel the softness of the earth beneath you.
As you connect with the natural world around you.
Sense a harmonious energy.
Flowing through your whole body.
Feel the union between your breath and the gentle movements of nature.
Picture yourself.
As an integral part.
Of this interconnected web of life.
Each breath.
Syncing with the rhythm.
Of the Universe.
Feel the boundless energy.
Of the Universe.
Flowing through you.
Connecting you to the infinite expanse.
Of the universe.
Allow.
A sense of peace.
And tranquility to envelop you.
Surrender to the stillness.
And the unity.
Of all that is.
Rest in this feeling of oneness.
Knowing that you are an integral part.
Of the grand tapestry.
Of existence.
As we gradually transition out.
Of this final resting pose start to bring awareness back.
To your breath.
Feel the gentle rhythm.
Of the rise and fall of your chest.
As you inhale and exhale.
Bye.
And wake your body back up in any way you need.
Slow movements.
Stretching.
Breathing deeply.
And then roll on to the sides.
As we know.
Come back up into seated cross-legged pose.
Maybe use a block or pillow to sit on.
And.
First of all.
.
.
Arrange your spine back in gravity,
Maybe find a newfound neutral.
For your pole.
And this pole is.
.
.
Not stable,
It's not just.
.
.
A straight line or your Bag is nuts.
Fake.
But it's fluid and it's moving.
It gives you stability,
But it also gives you mobility.
Or find that mix of mobile stability.
And then inhale,
Draw the arms overhead,
Join the hands in prayer.
Thumbs towards the forehead.
Let's sit down.
And the chest.
Thank you so much for joining.
I hope You had a great practice,
I did,
And I'll see you all tomorrow.
Namaste.
