Hello,
Beautiful souls.
Welcome to Tap Into Your Magic.
I'm Heather.
This is your hands-free,
Knees-free yoga flow.
So perhaps you're traveling right now and the floor is just made of stone and you're not able to do any yoga.
This will avoid all points of contact to do with hands and knees,
Or maybe you've just got sensitive parts of your body in that area.
So let's begin.
I will see you at the top of the mat and let's go.
Session so just bring your hands beside you and close your eyes Take a deep breath in through your nose.
And exhale.
Allow your shoulders to relax.
Just begin to set your intention for the day ahead Maybe you've got a really busy day.
So you might want to pick a word or a mantra.
That feels good for you.
You Just lock that into your mind and your heart.
Begin to open up your eyes and we'll do a modified flow from here.
So bend your knees slightly,
Bring both arms up to the sky,
Palms to touch.
And release.
Standing forward fold.
Fold all the way down.
Bring your fingertips to the mat.
And bend your knees slightly.
Inhale,
Halfway lift,
Hands on the shins,
Spine straight.
Core Engaged.
And release.
Roll back up through the spine.
And bring both arms up.
To prayer position,
Hands into your heart.
So that is our flow for the day.
We'll do that one more time.
Inhale,
Arms reach up.
Palms to touch.
Exhale.
Forward fold.
You can keep it bending that knee.
Inhale,
Halfway lift,
Spine straight.
And release slowly roll up inch by inch bringing both arms up again hands to prayer to the heart okay Let's begin.
I would like you to step your right foot to the back of the mat and we're beginning here in a high lunge.
Bring both arms up to the sky and just start to feel the strength of your body as we begin.
Bring your hands in front of you into an L shape and a couple of times we will open up the chest.
This is like a cat and cow.
Open up,
Push the shoulders back.
Bring the arms together.
Bringing your chin in towards your chest.
We'll do that just twice more.
Open up,
Push the shoulders back,
Head drops back.
And exhale,
Bring them together,
Your arms together.
And bring both arms up to the sky and we'll just do a gentle shoulder opener bring your right hand to the back of the right knee and your left arm reaches up overhead feeling a nice stretch in the side body.
And come back up to that high lunge step to the top of the mat.
Into a chair pose variation.
So bring the big toes together.
And sink low into your legs.
And you can keep your hands up or in preposition or hands at the hips.
Whatever feels good for you today.
And lift up.
And we will switch sides.
So this time around,
Your left leg steps to the back of the mat.
Both arms reach up to the sky.
And we'll do that cat and cow variation.
So hands into the L shape.
Open up.
Push the shoulders back.
And around the spine,
Chin to chest.
Twice more.
Open up the shoulders.
And release.
Bring your forearms together.
Lift both arms up and we'll do that stretch on the other side.
So a left hand behind you and right arm reaches up overhead.
I'm back.
The center step to the top of the mat chair pose once again And push up.
And we'll move into warrior two.
Step the left leg back behind you.
Right knee is bent,
Both arms straight.
Just hold this warrior here,
Making sure to keep your core facing the long edge of the mat.
Flip the front palm,
Reverse warrior.
Right arm reaches up overhead.
Extended side angle right forearm to right knee and left arm reaches up overhead Back to Warrior 2.
And begin to straighten that right leg.
We'll just do a standing forward fold from here.
Bend into your knees a little bit and slowly bring your hands down to the mat.
Feeling a nice stretch in the legs and the upper body.
We'll do a scan dasana as well.
So begin to walk your hands over to the left.
Bend into that left knee as much as you can.
And then walk your hands over to the right,
Stretching into the right leg.
Again,
If you're quite strong,
You could even do this hands-free.
Just bring your hands in front of you and move from side to side.
I'm definitely hearing lots of clinks and clunks.
This is my first practice of the day.
So allow.
That's.
.
.
Base to be created.
And then come back to.
.
.
Your forward fold slowly roll up And we will switch sides of that warrior two.
So your left leg is now bent.
Right leg is straight.
Arms straight.
Keeping the.
.
.
Core facing the long edge of your mat.
You're doing great.
Flip the front palm reverse,
Warrior.
Other side,
Left arm reaches up overhead.
Extend it side angle.
Left forum to left.
Knee right arm reaches up overhead Back to Warrior 2.
And begin to straighten out the left leg.
And instead of doing a forward fold,
We'll do goddess.
So bring both feet to a diagonal and begin to sink a low into your hips.
You have a few options here.
You can have your hands into your heart center,
Into that cat to shape or up overhead,
Whatever works for you.
And just hold here,
Feeling the strength of your legs.
There's a lot you can do without hands.
It's mainly leg focus,
But it is important as well.
Keep those arms up.
That will definitely straighten out and strengthen your arms.
And lift up.
And we'll do the forward fold again.
Bring your hands down to the mat,
Legs as straight as they can be.
This is just our transition.
We will move back into that Scandestina.
Let's begin to walk your hands over to the left.
Straighten the right leg.
And walk your hands over.
To the right,
Straighten the left leg.
I'll just move between those variations at your own pace.
And wherever you are,
Find whichever side of the mat.
You want to step into to step to the top of the mat.
And roll up inch by inch till you're back in your mountain pose we'll just do one more standing stretch here so bring your right knee up And what you're going to do is hold onto it with the left arm and your right arm is going to go behind you.
You can look over to the right as well.
Keep that core engaged.
And bring the arm back around.
Release the leg.
And if you can,
Begin to straighten it.
If you can't straighten it,
Just keep it bent.
There's great strength in it for the legs today.
And release and we'll switch sides core engaged lift the left knee up this time right hand catches a hold of that knee and your left arm reaches behind you Great challenge for balance.
You and release,
Keep that knee up,
And again see if you can straighten.
That leg out.
For just a few seconds.
And release we'll just do one flow to end on from the beginning so inhale arms reach up overhead Exhale,
Fall down.
You might be able to straighten your legs now.
Inhale,
Halfway lift.
Exhale,
Release and slowly roll up inch by inch.
Hands reach up.
Preposition to your heart,
Reconnecting back to your intention or affirmation that you set at the beginning of this class.
And whenever you're ready,
Begin to open up your eyes,
Release your hands,
And you are done.
Thank you so much for trying out this no contact hands and knees free yoga.
And I look forward to seeing you in the next one.
