Hatha Yoga Practise - Outdoors On The Coast Of Scotland

This is a 50 mins hatha yoga class. Filmed on the coast of Scotland in Moray. You will be guided through a practice, the sound of waves in the background make it more connected
with our wonderful world.

Transcript

So once you're ready. Take a nice big deep breath. Let it go with a sigh. And we will begin. So inhale, Two, Three. Exhale, Two, Three. Inhale, Two, Three. Exhale, Two, Three. Inhale, Two, Three. Exhale, Two, Three. Inhale, 2, 3. Exhale, 2, 3. 4, 4. Inhale, 2, 3, 4. Exhale, 2, 3, 4. Inhale, 2, 3, 4. Exhale, 2, 3, 4. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Two, Three, Four. Inhale, Two, Three, Four. Exhale, Two, Three, Four, Four, Three. Inhale, Two, Three. Exhale, Two, Three. Inhale, Two, Three. Exhale, Two, Three. Just come back to your normal breath. Lovely. Starting to circle into your waist. So leaning forward, Coming back, Just holding onto your knees gently as we go round in a circle. If you're doing live with us, Please give me a little thumbs up or say hi so that I know that you were there live. I can see the comments slightly as they go up. But my eyesight isn't that good to see who it is. Until later. And then as you come back to center, Go in the opposite direction. Just take a nice big breath in and out as you go around. Lovely. Back to centre. Just getting your spine nice and straight again, Pinning the shoulders back. And drop your chin down to your chest. Hold it there. And slowly lifting the chin, Looking up towards this guy. In my case, I really am looking up towards this guy. And back down again in neutral position. Nice big breath. Send the chin all the way around to the left. And all the way around to the right. Lovely. Back to center. Dropping the chin down to the chest and just starting to circle into the neck. Nice big breath and exhale as you go round. Back to center and go in the opposite direction. Lovely. Back to center again. Nice big breath. Lifting the hands overhead. Bring them together. Exhale down to your heart center. And again, Big circle with the hands all the way up. Exhale down to your heart center. Bringing your hands to your knees. Take a nice big inhale. We're going to do seated cat and cow. So we're going to start to arch the spine, Just rolling everything down. Hold it here And then tilt the pelvis forward, Lift the chin, Lift the chest. And then just flowing in your own time back and forward. Nice big breath in and exhale as you come back down. Lovely. Back to a seated position. Nice straight spine. Bring your left hand over to your right knee. Nice big breath. Send the right hand all the way around. Twisting into the Spain. Nice street Spain, But twisting around. Looking round as far as you can with your eyes. Lovely, Nice, Big breath in. And as you exhale, Bring the head back to center and then sweep the hands all the way around to the other side. Inhale. Nice big breath out here. Keep looking around. Keep seeing if you can go a little bit further. As I turn around, I can see the ocean. Which is pretty cool. Nice big breath in. And as you exhale, Slowly bring the head back to centre, Bringing the arms round. Lovely. Take a breath here for a moment. Lovely. Dropping the hands down by your side. Fingertips. So just creeping them out, Stretching out the shoulders. And then we're going to drop the left palm to the floor, Sweeping the right hand overhead. And we're just going to flow back and forward. So make sure that that right hand comes all the way to the floor and you stretch all the way over with the opposite hand. And just keep flowing as you go. Lovely, And dropping the hand back down to the center again, Fingertips on the floor. Pushing in again. Lovely. Circle the hands all the way up. Exhale through your heart sensor. This time we're going to send the hands around the back. Interlace the fingers and roll the shoulder blades together as you push down. Nice big breath. In and out. Lovely. Release the hands. Give yourself a big hug. Fantastic. Coming onto your hands and your knees for your tabletop session. So just coming into our cat and our cows. A nice big breath as you push the spine up towards the sky. Hold it here for a breath. And then exhaled up into the elbows, Into your K-Pause. And then just flow in and out in your own time. Just really feel the stretch in your abdomen as you lift your chin. So really lift your chin when you come to the cowpaw as far as you can. You might feel a little bit restricted. But just try and send that chin up. Lovely back to the center position. Nice big breath sending. The right leg out nice and high, Get your balance here. When you're ready, Lifting the left hand for your balance. Keep your gaze down towards your mat. Looking for a nice straight Pause. Wonderful. Bring your heel up towards your bottom. Send that left hand around to the back. Remember, You don't need to grab onto it, So don't twist into it. Just send the hand around there, And if it happens to catch, Fine. If it doesn't, Just leave it where it is. Sending them back out again nice and long. Hold your balance, Full pressure into your hand. Lovely. Bring the heel back up. Send the hand back round. And back to balance. And bring the hand down. Take a moment here. Nice big inhale. And exhale. Sending the left leg out nice and high. When you're ready, Bring up. The ray yarn. Continue to gaze down towards the mat. Wonderful. Engage your core. Bring the heel to the bottom. Sweep the hand round. And again, If it reaches your foot, Fine. If not, Don't twist. To get it, Just let it be. Sending it out again, Stretching the hand and the foot out. And sweeping it back in. Send it back out again. Hold your balance. Lovely. Bring it back down to tabletop. Take a moment here. Nice, Big breath in. And doing. Your thread the needle pose. So pushing into your left hand, Nice big inhale lifting. Right up, Look towards your hand. Exhale, Thread it through and hover. Inhale up. Excuse you. Inhale up. Ksintry. Inhale up. Exhale through, Send it right through, Come right down to the mat, Sending your bottom up into the air. Just let your weight be heavy on that shoulder. That's what you're trying to do, Stretch into your shoulder. Take a nice big breath in, Pushing into the left hand all the way back up. Lovely. Inhale here. Other side so pushing into the right hand inhale lift the left twist and look towards the hand exhale send it through hover Inhale up. Exhale, Sir. And hear them. Exhale through. And. . . This time come all the way through and down. Lovely. Nice big breath in and out. Lovely. Back up again. Back into your tabletop. Hold it here. Nice big breath in. Coming into a down dog so make sure those hands are nice and flat on the floor curl under the toes and push up It's a fresh stone dog, So we're just going to walk the dog. I know it's still hot so just see how you feel. So we're going to walk the dog just alternating the heels to the floor. Remember if you're still feeling the heat, Just take a rest at any time. And then we're going to find stillness in our down dog. So we're going to push away from the floor, See if we can get those heels to the floor, See if we can get those legs straight. Nice big breath in and out. Lovely. Inhale, Lifting the heels. Exhale down. And heel, Left heel. Exhale down. Lift the heels, Bring the weight over the hands into a plank, Hold it. For three. To One back to your down dog. Nice big breath. Lift the heels. This time we're going to lift the right leg up. Nice and high for a three-legged dog. Hold it here. We're going to bring that leg through for a lunge. So bend the knee, Bring it in towards the nose, Bring it forward. Fingertips on the floor, Nice big breath, Lift your chin. Coming into warrior two, So turning the back foot round, Make sure you're nice and stable in your foundation. Lift the hands. And sink back down into warrior two. Coming into peaceful water. And right into your stage touch. Nice big breath back into warrior two. Sinking down again. Windmill the back hand down to the floor back into your runner's lunge turn the foot back round Hold it. Hands are going to come flat to the floor come back into a plank. Hold it here. Four three We'll run back to Dandog. Nice big breath in. And out. Inhale, Lift the heels. Exhale down. Inhale, Lift the heels. Exhale down. Lift the heels, Bring the weight over for plank. Hold it. For three, Engage your core. Two. One, Back to down dog. Push those heels down. Push away from the floor. Nice big breath. Lift the heels. Lift the left leg for a three-legged dog. Hold it here. Lovely. Bringing it through for a runner's lunge. So bring the knee to the nose. Bring the foot forward. Fingertips on the floor, Lift the chin. Warrior two. So back leg comes round. Nice big breath all the way up into warrior two. Sink down. Remember if you don't land quite correctly for your pose just adjust. Your legs accordingly. Peaceful Whittier. Right into your side stretch. Lovely. Backhand to warrior two. And windmill the back hand to the floor, Back into your runner's lunge, Turn that back foot round. Bring the hands to the floor back to plank. Hold it here. Four, Three. Two. One back to down job. Nice big breath in. And I. . . Lovely, Dropping the knees to the floor. Take a moment here, Lift all the way up. Inhale, Circle the hands up. Exhale down. And again, Inhale. Circle down, This time sit down onto your heels, Toes are curled under. Let's take a moment here. Nice big breath in and out. Lovely. Walk the hands forward again. Come back into down dog. Inhale, Lift the heels. This time we're going to lift the right leg, Coming into lizard. So lifting up first for three-legged dog, Bend the knee. And then bringing it to the outside of the right hand. Hold it here for a moment, Knee back up. And then drop that left knee down to the floor. Just take a moment. Grab your blocks if you need them. If your blocks aren't handy, Then just see how you feel. You may just want to stay up high. Just hold it here. Sink down, So let the weight sink into the hips. Lovely, Bring a bit of softness to your elbows so you can dip down a bit further if you're not using your blocks. Fantastic. So curling under the back toes, We're going to come into a plank. So a nice big breath, Pushing yourself up. And all the way back, Coming into a plank. Nice big inhale. And exhale here. And back to Dendog. And heel. Exhale. Lovely. Inhale, Lifting the heels. Lifting the left leg. Hold it for a moment. Feel like a dog. And bend the knee, Bring it to the outside of the left for lizard. Hold it here. Back knees still up for a moment. And then drop the knee. Release the foot. Lift your chin and just start to let the weight sink into the thighs there. So just let the elbows release a little bit. Let the tension out. And sink down. Lovely. Curl under the back toes. Coming into plank. So push up with the knee and bring that foot back for plank. Hold it here. Three, Two, One, Back to don't talk. Nice big breath in and out. Lovely. Lifting up the heels, Bringing the right foot up again, And we're going to bring it through for a lunge. Lovely, Come on to the fingertips and we're going to drop that back knee. And release the foot so we're just going to sink down into the hips there once you're ready lift the hands onto the knee continue to sink down Remember, If this is too much, Just bring the leg back a bit for your box lunge instead. Lovely hands come to the floor, Curl under the back toes, Lift the knee back to down dog. Nice big breath. Inhale and exhale. Keep pushing the heels to the floor every time you come back to down dog. Try to get right back down again. Inhale, Lifting the heels. Left leg comes up. Nice big breath in and out. And bring it all the way through. Dropping the knee back down, Release the foot. Sink down into that hip. When you're ready, Bring the hands to the knees and sink down even further. Nice big breath in and out. Lovely hands come to the floor, Prepare your foundation, Turn under the toes, Lift the knee and back to down dog. Nice big breath in and out. Just taking a moment here. Lovely, Drop the knees down to the floor, Nice big breath, Lifting the chest all the way up. Exhale down. Lovely. Release your toes. Nice big breath, Bringing the right leg forward. Inhale, Circle the hands up. Exhale down. Bringing the left hand to the floor we're going to curl under those back toes lift the knee if you wish to or leave it down and lift that right hand to the sky will look towards your thumbs. Lovely. From here, We're going to rotate into the arm. So nice big breath, Sending the arm forward and rotating it all the way around. Next time you come to the top, Hold it here. Look towards the hand again and then we're going to go in the opposite direction. Lovely. Next time you come to the top, Hold it to the top. And bring the hand to the floor. Nice big breath and back to down dog. Nice big breath in and out. Lovely. Lifting the heels, Drop the knees to the floor. Inhale as you lift the hands all the way up. Exhale down. Release your toes bringing the left leg forward. Take a nice big breath. Circle the hands up. Exhale, Bringing the right hand to the floor, Twisting the chest to the left, Curl under the toes, Lift the knee or leave it down if you wish, And then lift the left hand. Nice big breath in and out. We're going to start to windmill into the arm so going forward first start to windmill round Inhale and exhale as you rotate the arm all the way around. Lovely. Next time you come to top hold it there. And then we're going to go in the opposite direction. Lovely. It's lovely and cool out here. It's not too warm and it's not cold either. Lovely holding it up nice big breath sweeping the hand to the floor Get your foundation back to down dog. Nice big breath in and out. Lovely. Bend into the knees. Step into the middle of the mat. Bring the hands to your feet. Just take a moment here and forward fold. Lovely. Bring your hands to your elbows and then just let the weight be heavy so you're bringing your weight forward, Straightening the legs. Nice big breath in and out. Lovely. We're going to come into chair pose. So we're going to start to bend into the knees, Drop the bottom down. Nice big breath, Lifting the hands. See if you can sink down even further. Lovely. Bring the hands to the floor and straighten those legs. Drop the head down. Nice, Big breath in. And out. Coming into chair again. So drop the bottom. Nice big breath. Lift the hands. Engage your core here to give you the stability. Lovely, Flowing the hands to the floor and lift the bottom. Streets and the lakes. Lovely. Just bending into the knee slightly this time like a ragdoll. Oh, Zoe. To stand. Just take a moment here and mountain pause. Appreciate the view. A nice big breath in and out. Lovely. Inhale, Circle the hands up. Exhale down. Bringing the hands around to the back. We're either going to pick the reverse prayer position or you're going to grab your elbows again or your wrists. And just take a little half sit back. So your back foot's at a slight angle. Nice big breath, Bending into your front knee. Lift your chin, Lift your chest, Exhale forward, Fold over to the leg. So you can bring your chest all the way down to your thigh and then straighten the leg. So your chest is maybe going to lift a little bit again. That's fine. But just try to keep both legs. So look, It's both legs. Your arms in the position that you've chosen. Look down towards your knee. Don't strain your neck. Bending into the front knee. Nice big breath. Nice and graceful. All the way back up. Exhale, Release the arms, Bring them up into warrior one. Exhale the hands to your heart center. And step up to the top of your mat Nice big breath. Circle the hands up. Exhale down. Stepping back with the laces. Get your foundation. Pick your position for your hands again. Try to pick the same position if you can. Nice big breath, Lift your chin, Lift your chest. Exhale, Fold all the way down to your thighs. Once you're there, Straighten the leg. Look towards your knee. Keep seeing if you can go forward more, Fold even more. Wonderful. Dip into the front knee. Nice big breath all the way to stand. Release the hands into warrior one. Sink down. Lovely. Bring your hands to your heart sensor. Nice big breath, Step up to the top of the mat. Circle the hands up. Nice big inhale. Exhale down. And again, Inhale, Circle the hands all the way up. Exhale down. Stepping back with your right foot nice and long. Trust yourself. Coming to a forward fold. So we're going to bring both feet to face the long side of your mat. Lift your chin, Lift your chest, Bend into your knees. Inhale, Circle the hands up. Exhale, Hands down to your chest. Lovely. Bringing your hands onto your waist, Bend into the knees. Lift your chin, Lift your chest, Forward fold all the way over. Keep going, Keep going until you're looking all the way through your legs and then straighten the legs. Just check in with the shoulders in case the shoulders are tense. You want just to relax them and let them be heavy. And keep your hands on to your waist. Take a nice big breath in. As you exhale, See if you can bring your weight forward into your toes, Stretching your legs even more. Lovely. Bending into the knees. Nice big breath all the way to stand. Circle the hands out. Exhale down. Lovely, Hands on the waist again, Dip into the knees, Lift the chin, Lift the chest. Forward. This time we're going to bring the hands to the floor. Lovely now just imagine that your arms are parallel like a racetrack like a train track and we're going to start to walk the hands back as far as they will go but they remain flat as soon as the heel of the hand starts to come up Then walk forward again so that the complete hand is on the floor. Relax and push into the floor. Straighten the leg. Those arms should be like train tracks. Elbows are pointing straight out the back. Not out to the side. Straight at the back. Keep those legs super straight. Lovely. Walk the hands forward again. Lift the head slightly, Nice big breath in. And out. Lovely, Bending into the right knee. We're going to send the hands over a little bit and stretch out the left leg. And then bend into the left knee, Straighten the right leg. And bring the hands over. Lovely. Come back to center. Relax your head again. And dip into those knees. Nice big breath. Circle the hands all the way up overhead. And exhale down to your heart center. Lovely. Bring the hands to the back and release the fingers. Roll the shoulder blades together. Lift your chin, Lift your chest. Bend into those knees. Nice big breath all the way over. Don't drop your head until you get about halfway and then all the way down. And then just wiggle the shoulders a little bit, See if you can get those arms over a little bit more. And straighten those legs. Nice big breath in and out. Lovely. Slowly start to bring the hands towards your bottom. Bend into the knees. And all the way to stand. Release your hands. Lift them all the way up. Exhale down. Get your balance and heel toe your feet. Into the middle. Lovely. Just take a moment here. Get your birth again. We're going to do our balance. Okay so getting your foundation right, So rooting your left foot into the floor. Pick your option here. So we're going to do our leg lift. So we're either going to bring the knee up to the chest and just come out to the side or grab onto your toe and come out to the side. Whatever your option is you're going for today. So I'm on a slopey rock, But I'm going to go for it. So lifting the knee, Get your balance. Relax your shoulders. If you're going for the left inside the leg, Hold on to the toe. Once you're ready, Lift the leg out. Maintain your balance. And then come out to the seat. Take a nice big breath. And a night. If you wobble just keep with it. If you fall out of it just come back in. Lovely. Back to center. Let go of your toe, Hold the leg up, Hold it, Hold it. And bend and drop it down. Nice big breath all the way to the sky. Exhale down. Lovely. Other side. So rooting into your right foot this time. Bend the knee slightly, Left the leg. If you've got the balance and you're ready for it go ahead and hold your toe if you wish to do that. Remember, You could just see with this option as well. Just pick your option. Lovely coming out when you're ready. And then out to the side. Nice big breath in. Hold your balance. Lovely. And heel. Exhale. Back to center. Let go. Hold it. And I couldn't hold it. Bring it down. Nice big breath. Circle the hands up. Exhale all the way down so come all the way down balancing on your toes Hold it here. Lovely. And then make your way down to the floor. Whatever way you wish. Legs out in front. Give them a shoot. Coming into Dandasana. So hands by your side, Feet nice and active. Nice big breath. Lifting the hands. Lift your ribcage. Lift everything up high. Exhale, Fold. Bring your hands to your toes if you can. And just keep coming forward. Inhale and exhale here. Lovely slowly coming all the way up. Nice big breath in. And outlifting the right hand, We're going to send it over to the outside of the left foot. So stretching up as far as you can. Nice big breath. And as you exhale, Come to the outside of the left foot. Drop the head down. Keep those legs super straight. And release. Lovely. Back to where you were. Nice big breath in. And out, Stretching the left arm up really high. Keep stretching, Keep stretching. And then reach over to the outside of your right foot. See if you can grab onto it. If you can't grab it, Just grab your ankle. Nice big breath in and out. Slowly releasing, Bring it all back up. Lovely. Bringing the right leg in. Lifting it up so the knee is pointing to the ceiling and cross it over. Hug it in with the left arm nice big breath sending the right arm all the way around fingertips nice active foot remember and looking towards the back. Inhale and exhale here. Take a nice big breath in and slowly bringing the head all the way around to the front, Bringing the arm round. Lovely. Just take a moment here. And then release the foot out, Give it a shake. Bringing their left one in. Cross it over. Hugging it in with the right arm, Nice big breath, Sending the left arm round the back, Twisting round. Nice big inhale and exhale here. Slowly, Slowly bringing it all the way around. And bring the arm in. Just take a moment here. And release. Get up the legs and shake. Lovely. Bringing the knees up. Both of the knees up. Lovely. We're going to balance. Here coming into boat pose. I'm just finding a bit of the rock that's not quite as bumpy. So lifting your legs up. Okay, So let's just start by holding on to the legs underneath. Make sure you're engaging your core. Make sure those legs are parallel with the floor and that your chest is close to your thighs. Start here, First of all. Just start here and get that feeling in your body. Lovely. Drop everything down. Just take a nice big breath in. And out. Lovely. Bring it back up again. Still holding onto your legs. Make sure everything is engaged and then let go. Take a nice big breath in. And I keep holding it. Keep holding it. Keep holding it. And release everything down bring your head down to your knees Nice big breath in and out. Lovely. Bring it back up again. This time we're going to hold on to our toes if we wish to do so. If not, Just come back to the pose we just did. So bring your legs up. Engage your core again, Get your chest close to your thighs and lift up. Holding on to your toes. Look towards your toes. Nice big breath in and out. So engage your shoulders. So pull the shoulders back. So you're pulling on the toes. Lovely. Drop it all down. Nice and controlled. Bring your forehead to your knees. Take a nice big breath in and out. Lovely. Slowly lift your chin and your chest up. Drop the knees to the outside, Coming into cobbler's pose. Just hold on to your toes there for a moment. Let the hips be heavy. Lovely. Starting to walk the hands forward. So you're going to do a forward fold while you're in your baddakonasana. So you're coming forward nice and slowly. And just relax your head down. Wonderful. Slowly walking the hands all the way back up. Bring the knees back up together. Hands are going to come behind you and you're going to bring your feet out to the edges of your mat. Just take a moment here. Lovely push the chest up towards the sky. Nice big breath in and out. And then we're going to rock the knees from Wednesday. Over to the other. Just keep going. Lovely. Back to centre again. Send the legs out nice and long. Give it a shake. Lovely. We're going to roll over slightly to the left and bring that right leg back, See if we can sit. Up nice and straight again. Engage your core. Nice big breath as we lift the hands all the way up. Exhale, Fold. Just let the hands come to the ankles or the foot, Whatever. You can relax your head. Don't forget to breathe. Wonderful nice just start to walk all the way back up roll over to the left slightly and give that right leg a little helping hand out. Rolling to the right, Send the left one back. Nice. Big breath. Engage your core. Lift your hands. Exhale fold. We start to just relax, Let the weight come all the way down. With every breath in and out. See if you can get a little bit further down. Wonderful. Slowly come all the way back up. Roll over to the right, Help that leg out a little bit. Give it a shake. Nice big breath in and out. Lovely bring your knees back up And we're going to bring our hands out in front of us, Engage your core, And we're going to roll down onto the floor nice and slowly. Bringing your head onto the mat. Take a moment here. We're going to do bridge pause. So if you've got your blocks handy, You can have your block in between your legs. So the legs are a block distance apart, Soles of the feet are completely flat on the floor. And we're going to tilt the pelvis. So that the lower back is on the mat. Nice big breath, Send the knees forward. So push into your feet and send the knees forward. And the bottom comes up. From here, You can walk your shoulders under a little bit, See if you can get a bit higher. You can also interlace your fingers and point them and push them down towards your heels. Different options but you can just check it. You pick what you prefer. Keep pushing into the feet so that you're pushing everything up. Lovely. Slowly release the hands and roll the spine onto the floor. Take a moment here. Release your shoulders if they're tucked under. Nice big breath in. And eight. And again. Rolling the pelvis, Push the back onto the floor, Push into the feet, Lift. If you're going for the inch release of the fingers, Again, Go ahead and roll under your shoulders again. And slowly roll everything down. Lovely. Send the legs out nice and long. Just release your shoulders. Nice big breath. Full body stretch. Send the hands overhead. Point your toes and stretch those fingers. Nice big breath in and out. Slowly starting to bring the hands over. Just take your time. Nice big breath in and out. Bring your knees back up towards your chest. All the way up. And we're just going to rock from side to side here. Start to go in a circle motion with your knees. So just go around in a circle. The next time you come to the center, Go again in the opposite direction. Lovely. Back to center again. Dropping the legs down, The feet down to the floor. Just take a moment here. And then walking the feet out for Shavasana. So bringing your feet to the corners of the mat. Hands are out by your side, Palm facing up towards the sky. Is start to really sink into the floor. Take a nice big breath, Hold the breath here for a moment. Let go with a sigh. And again, Inhale. Let it go with a sigh. And hopefully you can hear the waves. So just focusing on your inhale and the exhale. Hear the background sounds, Hear the noise of the waves. Take an ace, Big deep breath. Just notice how that feels. And as you hear the waves. Just let your body relax with every breath. Just bring your focus to your jaw. Make sure that you're not clenching anything. Continue. Down your body, Your shoulders. The small of your back. Just continue to notice the waves, Hear the waves. Slowly starting to move your fingers and your toes. Take a nice big breath, Bring your hands overhead for a full body stretch again. Take a nice big breath in and as you exhale, Bring the arms forward, Bring your knees towards your chest. And just rock from side to side. Rolling over to your right hand side. Take a nice deep breath. And slowly making your way up to seated. Take a nice big breath as you lift your hands overhead. Exhale to your heart center. Namaste. Thank you for practicing with me, Everyone.