Hi there,
I'm Helen and this is a short foundational floor to take on vacation.
On vacation right now and just have a very simple travel mat and i don't have blogs so not demonstrate with blocks but if you have two and you know how to use them you can put them at the front of the mat let's come and sit a cross leg position Let's bring our hands to our knees or thighs and close the eyes for a moment.
Before we get started with our breathing practice,
We'll take a moment to center ourselves.
So take a moment to notice here.
Whether you're leaning forward or you're sitting back and you can tell but moving a little back and forth i'm going to try to find our center here rounding the four Sit balls equally into the mat.
And moving back and forth until we can stack the crown of the head.
With the diaphragm and the pelvic bowl.
I should prefer to think about it in term of spine until you can smack on the vertebrae of the spine.
And at the back of the neck align with your table.
Once we find our center,
Keeping your eyes closed.
Kicking your mouth closed.
Put your charm relaxed.
We need to bring your awareness to the breath,
Inhaling through the notes.
And exhaling through balance.
And we start with a simple.
.
.
Reading patterns here.
And as we get more present and more grounded,
We're going to start flattening the breath.
Bring a breath all the way into your belly button.
Feeling that breath anchoring your sitting bone in into the mouth.
Feeling over quente.
And that same breath in the energy through the crown of the head.
And if we exhale,
Listen to your ears.
He tried to make every single breath a little deeper.
Little fuller than the previous one.
And exhale at least as long as the inhale Next time you exhale fully,
You can gently open your eyes and we're going to move towards our hands and knees.
So moving onto your mat,
Bring your knees hip distance apart onto the mat.
Hands are shoulders distance apart.
Make sure you have space between your knee and your ankle here,
Your wrist,
Your knee and your wrist,
So that your shoulders are in alignment with your wrist and you're not too short.
Once we're there,
Planting the hands,
Spreading the five fingers,
Pointing the toes back and re-pressing the top of the feet into the mat,
Even spreading all the toes from the big one to the peggy one onto the mat.
And the next inhaling to arch the back,
Send the collarbone forward and look up.
Exhale round and look at you.
Bye.
Harmonizing breath and movement.
Inhale.
Excellent.
Look at you.
Nice.
Inhale can you keep your feet and your hand rolled Excerpt.
It's so much fun.
Exhale.
Ninhan.
Exactly.
Coming back to your natural spine,
You're going to keep your right hand onto the mat and slide your left hand through all the way to bringing your weight into your left shoulders.
Walking your right fingertips forward,
You can come onto your fingertips of the palm of the hand.
Be mindful here to keep standing the tailbone back and maybe lifting that left hip if it dropped with the twist.
And lengthening the tailbone towards the ceiling gazing through the right armpit for three two.
And one.
Pressing with your right hand will switch inside so we plant the lequeur and slide red the needle towards the next side so on to the right shoulder make sure to leave that right hip it fell table towards the ceiling left knee take forward Easing where your left armpits fall through.
So,
And one coming up Butt your hands and knees.
Okay here keeping the same distance we had before we're going to tuck the toes onto the mat we're going for short downward facing though and we're going to keep our knees bent a lot so let's press your hand to the mat lift the knees here come to balance onto the ball of the feet the balls of the feet Keep your knees really bounce,
So I just lifted that hands and knees shape.
We need to press in our hand and send the tailbone back until my ribs come to Rest gently into my high chair.
I need to keep lowering the table towards the ceiling.
Bring my wrists in and keep my shoulders away from my ears.
Gazing through your legs.
Three,
Four,
One.
Inhale looking to your thumb we are going to push ourselves forward into a plank and here everyone should be very short so we are going to move the hands forward until their wrists are in alignment with the shoulders feet can be together or hip distance apart and i am going to take a moment here to stabilize my So heels towards the back of the rope.
Nikets and quads are engaged.
Slipping back.
Collable and forward.
Gaze just towards the front of your mouth.
Avoid to look down.
So we have a long.
.
.
Straight neck.
Without covering your hands and your feet,
Bend your knees and your tailbone back.
Down facing up so we have a longer version here and it's actually the proper alignments.
So the knees will have to be as bent as before,
But little bend into the knee will help you find a nice hinge into the head,
Shoulders away from your ears,
Relax the neck.
And if you have the flexibility to lengthen the legs,
Just do so as long as you're not compromising the length in your rollback.
Let's look forward to your thumb.
You can walk or you can hop your feet forward.
Inhale,
Low thunder,
Hold space.
Exhale,
Falling to look at your feet.
Make some space here when you measure two fists,
So one fist next to each other,
Between the arch of the two hands.
I'm going to bend my knees quite deeply here.
Frabbing opposite hand balls,
Lifting those reeds,
Relaxing to the tie,
Folding in.
Flexing your neck We can say yes.
We will lift the head.
We should let everything relax.
They run towards the ceiling.
Hanging there.
Three more.
Sumo.
Pressing to your feet using the strength of your legs.
You can rise with a straight back or stacking one vertebra at a time.
Rising all the way arms towards the ceiling.
Bring the palm of the hands together,
Go to the third.
And you can ring a prayer through you.
Head to the side.
Tadasana at the front of the butt.
So let's bring the feet forward.
You can make a giant footway both feet or keep your feet a hip distance apart.
We're going to do a few rounds of Hatayiro Bass Sun Salvation.
The first round will do a little sore,
Take a few pauses,
And then the second round will flow a little fast.
If you practice with minimal doors,
If not,
You'll get the hang of it.
And arise,
Gaze at the thumb.
Opening the hearts,
Please.
Read the back,
Bend if you wish.
Exhale,
Fold all the way.
Inhale right foot back all the way back,
Right knee down.
Exhale fully,
You're going to touch your toes.
In her eyes,
Gaze at the thumb.
The palm of the hand here,
You come together,
It's just an option.
Feeling nice,
Deep stretch in the right,
It flexes.
Exhale,
Hands up.
Tuck your back toes that back downward facing up.
So lowering down the oxygen with your stick.
Inhale push forward it will exhale here and doing half chaturanga Knees to the mat.
Half plank first.
Lean forward.
Bend the elbows.
That is your chaturanga.
Enjoy it.
Integrate it.
Inhale.
Take off send your heart space forward roll your shoulder open your heart space gaze towards the scene my knees are down in a nice high cobra exhale tug the toes step back downward We take a breather here,
Lengthening the lower back,
Stretching the back of the legs,
The heels can be off.
Inhale,
Look forward.
Exhale,
Bring your right foot towards the front and the left knee down.
It can entertain your tune.
Inhale.
Arms towards the C,
Stretching the left efflux.
Exhale hands down lift the back knee inhale prepare it forward we're walking forward inhale step the left foot to meet the right and fold In her eyes or the wig is the thumb.
Exhale to this new.
That was one salutation leading from the right.
Let's do the same thing,
Leading with the left foot in her right gaze at the thigh.
Exhale forward all week.
Inhale,
Left foot back.
Left knee down.
Enter those thumbs.
Inhale,
Rise.
Exhale hands start step back downward facing the be long in your dog inhale forward into a plank exhale knees to the mat hard space forward keep it strong in the hip beach bend the elbows half chaturanga inhale sliding through open in the hard space Exhale downward facing down.
We take a breather here.
Lancing the tailbone shoulders away from the ears Stretch the back of the leg or the back body.
Inhale,
Low four.
Exhale,
Left foot in between the hand,
Right in and off.
Point the toes in her eyes.
Anjanasana,
Low lunge.
Exhale,
Hands down.
Lift the back knee,
Prepare.
Exhale,
Step to the front of the mouth and fold.
Inhale,
Rise all the way.
Get use of the thumb.
Excel.
That is not.
So we did one round,
One left.
If you wanted to pause here and repeat those a few times,
That would Make the practice a little longer and then I have more time to re-wallop.
But if we move forward otherwise or when you're ready.
So make a giant foot with your two feet or feet distance apart.
Grounding the feet here,
We're going to bend the knees and find our chair pose,
Hinging into the hips,
Swinging the tailbone back,
Lifting the pelvic floor and never fold.
Hands,
Friend in your head,
Auctioneer to bring the hands together or keep that apart for kissing at your thumb.
Cerebrates And one inhale here.
And exhale,
Turn your legs and punch wood.
Inhale.
Exhale,
Step back into downward facing up.
Inhale forward into a place.
You can go for your full chaturanga if you wish,
Or get knees to the mat,
Hard space forward,
Burn in the elbows.
Enjoy your chaturanga.
Inhale,
Effort facing,
Or high cobra.
Exhale.
Downward face.
Okay,
Let's bring that right leg towards the sling here.
I know the temptation is to open that right hip,
But drop that hip.
Bring your hips to level.
Flex your back foot.
Press that back foot towards the back wood.
And you can gaze in that direction as well.
That ain't had no fault come on the ball of the land.
Put the right foot in between the holes.
And light into a rise here.
So we're in a high lounge.
The right side.
Just for the sake of the camera i'm just going to tell her that stay when you are So I need a high lunge here,
Going to drop the back foot onto the mat into a 45 degree angle.
Send your left hip forward,
Keep bending to your right knee.
Bring your arms towards the ceiling,
Hands together if you wish.
Or like creating a big block.
We know what will you want.
Three breaths.
No,
Just opening the arms.
The hips are not moving,
My legs are exactly in the same position.
I'm extending my arms into Woi to Shibiru 3 breath.
And one more,
Leaning slightly forward,
Right elbow to the right knee.
Make sure you keep that leg.
Bent so you're really walking that the right way and i know it's a hard left hand towards the Extend it side angle.
So we can stay here.
It's a very nice variation.
Or we can send the left arm forward,
Closing the armpits slightly.
And gaze at the left thumb.
Three breaths.
Keep pushing the outside edge of that left side stretch too.
And one you know bringing your both hands the mat threatening your front foot Step back into a clutch.
Auction here we can see that height and onto the hands and we can come onto the forearm make sure to keep your forearms parallel here so fingers are facing forward and making a nice box between my four arms.
Pushing the heels towards the back,
Engaging the core.
Heart space is open.
Color bone is smiling forward.
Three breaths.
The next exhale,
You can drop the knees,
Press your hand and send your seat back all the way to seat into your heels.
You can keep your hands old.
Or grab your feet in the back.
Child combs Stay where you are,
I'm just turning around so we can see the left side from the right camera angle.
Gotanichiwa in shwari boat.
You know lifting the gaze looking forward Plant your hands.
Take your toes.
And I'm going to find out that here.
Before we move to the other side.
Final plank again we're not holding this one we're just measuring the distance between the hands and the feet Because that's the same distance moving back to the hour facing.
And avoid the temptation to shorten your dog.
Dog to plank is the same distance.
Okay,
Left side.
Left foot lift up.
Avoid to open that left hip.
Keep that left hip down during the same level.
You can bang your right knee here a little bit.
Press the back left heel towards that.
Back wall of the back of your room.
Relax.
Inhale here.
Exhale left foot in between the We're rising in a high lunge first,
So I'm on to the board of the back fruit.
But I'm going to look back and plant the budge here into the mat.
My toes are looking inside my right is going to go forward my left leg is really bent Lifting from the pelvic floor.
Arms up.
That's our warrior one.
Three breaths.
Two.
And why?
Just the arms open.
Shoulders open,
The legs don't move,
Warrior two.
Three breaths.
One last one.
I saw you.
Next inhale,
Slide your torso slightly forward.
Left elbow to the left knee.
We keep that left leg really bent,
Strong in the leg.
Pressing the outside edge of the back foot.
Right arm towards the ceiling and stay there.
On right arm forward.
It's side.
Angle stretch as well,
Lengthening all the side body from the outside edge of the right foot all the way to the Fingertits,
Three breaths.
Looking down,
Rainbowed,
Hence the map,
Rally of front foot.
Turn onto the ball of the back foot,
Step back into a client position.
Okay,
Option here,
We hold a height plant,
We hold a low plank that we did before,
Or we can play with side plank.
So we start with the right hand comes to the middle,
Bring your feet together,
We slide.
And align and come to the outside edge of that right foot lifting the right head.
The left arm towards the ceiling.
Doing the opposite,
We can fix each other.
And three you know switch inside left hand towards the center Come back onto your plank.
And then we do the other side.
We keep lifting that left hip,
Right arm towards the ceiling.
Soft in the shoulder stroke one And both hands to the mat.
Bring your knees down.
And a star and pose.
So here we just did a few fundamental posture of.
Vinyasa Yoga or Stomra Vinyasa Yoga.
The chair where you want where you to extend its side angle and black and variations.
So all great posture to be strong and flexibility.
In his inhale,
Look forward.
And your hand takes you to start facing the We're going to walk towards the front of the mat by walking the right foot right next to the left hand and left foot next to the right.
So we crisscross.
Come to seat.
Adjust the position of your seat here and extend the legs.
Okay,
We'll do a few forward fold.
We start with asymmetric forward fold.
So we do right and then left.
Right foot inside of the left leg.
Chalusha Shasana,
Aviolation.
So here when we sit,
Let's try to keep pulling that left femur into the heat socket so it don't have so much other heat alchemy.
Depending on your flexibility here,
If you need to slide something below your table to be a little higher that will help you hinge forward.
If not we sit ground both sitting bones and move the weight towards the perennial so sending the tailbone back navel forward hands can steer to the side with that spark of your practice we can grab the foot or negation full-fold.
Relaxing your leg,
Your shoulders,
Three breaths.
Rising,
Planting the right foot onto the mat,
So knees up.
And again,
If she's sitting back here,
Blanket is nice,
So lift yourself up.
Come to the forefront of the sitting bone.
Right finger ticks right behind the table.
Roll your shoulder.
The left hand are going to take the twist.
You can go on top.
Our yucan cactus,
Wherever you have the most space.
Inhale,
Crawl with the head towards the ceiling.
Little bit of what we did at the very beginning here can i find my center if i'm leaving too much forward or too much back i'm closing my twist but if i'm right in the middle I could find a little deeper twist here.
Three breaths.
Any dilution you wish to.
And one look forward first exhale raise extend both legs you do the same two Pose this on the left side,
So left foot inside the right leg.
Make sure not to open too much here.
Keep putting the right finger into the head socket.
Flex that front foot.
We hinge into the hickey,
Assembling the tailbone back,
Never fall.
Hands to the side,
Hands to the leg,
Gruddy that wrist if you wish.
That navel is kissing the tide,
Shoulders away from the ears.
So repress.
Month.
And Slowly rising,
We do the same twist on the other side,
Left foot down,
Barisha Sanat C variation,
Left hand behind the T-bone,
Roll your shoulder.
Stand straight right for this box.
I find my centre here sometimes i need to fold and i close my twist but if i'm right into my centre i can twist so hands across or a cactus in three more breaths One.
And fold.
Exhale.
Release.
Relax.
One last one.
See my trip.
We bring the sole of the feet together.
I'm just going to turn to face you.
Butterfly pose or Baddha Konasana.
Solve the feet together.
Don't close it too much.
Keep a good space between your heel and your seat.
Same thing,
A little blanket,
A pillow,
What you have handy to slide below your table will help you come a little higher and a little more forward onto your sitting.
I like to press the outside edge of my feet here and visualize a little book.
I'm reading on the beach,
Rolling the shoulders,
Leaning forward.
And let's take a few breaths here,
Turning the tailbone back,
Navel forward,
Shoulders relax.
Gaze towards the front.
So.
.
.
And slowly rise Let's extend the links.
And we're going to take a.
.
.
Less to let you be more relaxing forward-forward than what Vinay usually did.
So we need to extend the leg.
Like we did at the beginning,
We take two fists.
We measure two fists distance apart between the arch of the fist.
We are going to bend the knees deeply here.
And that will give us the opportunity again to Move the pelvis.
Forward and find a nice hinge into the head.
I'm going to grab the outside edge of my feet here Lean forward.
Make my armpit to sit with my knees.
My chat my tight and my ribs are connected again Now we're going to relax,
Relax the head,
Relax the shoulders.
You should go put your girl here.
Another strong fold will practice.
You can start licking your hips back.
And it starts leaking your legs.
I will challenge you to keep that knee and arm to connection and that navel and thigh connection.
So you're not compromising the forward forward over hinge to go into shape that being deeper but how you usually aligned it.
So keep it.
3 to 5.
And learn little wheel free to relax the hair and relax smoking key for the rest of free Insully raising.
Come back to sit and we can sit for a slip position.
One last time.
I find a comfortable seat here.
Again finding your center and assist for yourself.
Which is a little easier Little more open here.
Bring the breath back into the belly,
The ribcage,
All the way to the curvy bone.
Let's bring the hands together,
Rub the hands,
Make some heat and then bring the palm of the hand onto the eyes.
Give yourself a little massage.
The eyeballs.
Coming to the sheen.
Hands in prayer.
Pritch up.
