This power yoga class combines graceful flow with strength-building repetitions to feel invigorated, energized, and balanced. Recommended props if you have them: yoga blocks and a strap or towel. Suitable for all levels! Make it your own; add some music; have fun!
Meet your Teacher
Polk County, IA, USA
Transcript
Hi, My name is Jen and this is Power Yoga. You may want some blocks for your practice today as well as a yoga strap or just a towel that you can use in between your hands for vines. We'll go ahead and get started in tabletop. Come onto your hands and knees, Spread your fingers wide, Flatten out your back and close the gap between your front ribs and your hips to find some engagement in your core. Take a deep breath in through your nose. Out through your nose. Inhale cow pose, Allow your belly to lower, Look forward. Exhale, Cat. Round your back. Roll your chin into your chest. Flow between the two, Inhale, Cow. Exhale, Cat. Couple more times. Last time through each. And return to tabletop. Feel your hips pull up to your ribs to engage your core. Inhale, Reach your right arm forward, Your left leg back. Spinal balance or bird dog. Your goal here is to keep closing your ribs toward your hips. The path of least resistance, Your back wants to come into a backbend. Don't let that happen. Inhale. Exhale tabletop. Other side. Inhale, Spinal balance, Left arm, Right leg, Pull your hips up to your lower ribs, Look down at your mat. Breathe in. Exhale tabletop alternating sides now inhale right arm left leg Exhale, Tabletop. Inhale left arm right leg Exhale tabletop. Do a few more on your own. Slow and steady. Try to minimize movement side to side through your torso. Back to the first side, Right arm, Left leg, Hold long. Inhale tap your toes and fingers straight down Exhale, Lift back up. Lower slowly to touch the ground. Lift back up. Three more times, Lower. Lift. Keep your core tight. Last one, Lower. Lift, Hold up here, Move everything to the diagonal. Your hand to the right, Your leg to the left. From here, Lower and lift. Lower down, Touch the ground. Lift up. Moving only in that diagonal plane. Your right hand will touch the floor on the outside of your mat. Same goes for your left leg. Two more. Last one. Inhale back to center. Exhale, Tabletop. You can take a break off your wrists for a moment and circle them out from side to side both directions. And we'll move to the other side. Back to your strong tabletop. Inhale, Left arm forward, Right leg back, Spinal balance. Draw your core in and up. Look down at the ground. Add your lower and lift. Inhale, Tap down. Exhale, Lift up. Lower. And lift. Tight core the whole time. Three more. Last two. Last one. Hold this one up. Shift to the diagonal. Hand moves to the left. Foot to the right. Lower and lift. Inhale down. Exhale up. Lower. And lift. Keep looking straight down, Head in line with your spine. Almost there, Two more. Last one. Inhale, Center yourself. Exhale, Tabletop again. Take a seat. Circle out your wrists. Shake them out. Back to tabletop, Tuck your toes, Send your hips back downward facing dog. Allow some movement, Whatever feels good in your downward facing dog. I always like to bend one knee and press the opposite heel down. Alternate side to side. Eventually come into stillness. Focus on your breath. Inhale through your nose. Exhale through your nose. Let this steady breath be the foundation of your practice. It's your anchor for your mind to come back to. Exhale. Inhale, Bend your knees, Gaze forward to your hands. Exhale, Ragdoll. Step your feet up to your hands as many steps as you need to take. Allow your head to hang heavy. Grab for opposite elbows with your hands. So your hands are floating freely above the ground, Giving you space to sway side to side. Bring yourself back through center. Release your hands to the floor. Inhale, Roll up one vertebra at a time. Let your head be the last to lift. Roll your shoulders onto your back. Step your feet hip distance apart. Inhale, Mountain pose. Reach your arms high. Hold here. Imagine you're holding something in your hands. Face your palms together. Lift your fingertips high. Breathe in. Breathe out forward fold. Inhale, Halfway lift. Place your hands on your shins. Flatten out your back and pull your shoulder blades together. Exhale forward fold. Inhale, Mountain pose. Reach high. Exhale, Forward fold. Hinge your hips back. Lead with your chest. Inhale, Halfway lift, Shoulder blades together and down. Exhale fold. Again, Inhale, Mountain pose. Exhale forward fold. Inhale, Lift halfway. Exhale, Downward facing dog. Step your heat back. Deep breath in through your nose. Out through your nose. Inhale, Lift your right leg high. Exhale, Bend your knee. Draw your heel toward your glute. Let your right hip open up toward the right side of your space. Keep pulling your heel in toward your glute. Your knee will stay bent. Breathe in. Exhale knee to chest make a high plank shape drive your knee forward inhale reach it up and back keep your knee bent exhale knee to chest One last time. Inhale, Reach it high. Exhale, Knee to chest. Step into low lunge. Drop your back knee down. I'm gonna grab my blocks here. Let your left thigh sink down. Pull your chest forward and up. Take a breath in. Tuck your back toes underneath you. Exhale, Crescent with airplane arms. Breathe. Roll your shoulders onto your back. Lift your hands higher than your hips. Your body makes about a 45 degree angle away from the ground. Front knee bent, Back leg straight. Look at the top of your mat. Exhale. Inhale, Warrior two. Keep your right knee bent. Point your toes to the top of your mat. Straighten your left leg. Drop your shoulders away from your ears just a little bit. Your palms can face down at the ground or face up, Which will bring more softness. Into your traps in your neck. Deep breath in. Exhale, Extended side angle, Reach forward, Lower your right arm. Send your left arm all the way over your head to make a long line from your fingertips, Down your side, Out to your back foot. Exhale. Inhale, Reverse warrior. Switch your arms. Send your right hand high. Slide your left hand down your back leg to come into a deep side bend. Breathe in. Breathe out, Low lunge. Plant your hands on the ground or a block. Inhale, Standing split. Lift your left leg, Drop your head and shoulders as if you're in a one-legged forward fold. Inhale, Tap your left toes down to the mat. Exhale, Squeeze your glute, Lift your leg back up, Standing split. Inhale lower. Exhale, Lift. Make sure your neck is still relaxed. Your gaze goes to your back foot. One more. Switch to a diagonal plane the next time you lift. Send your leg toward the right like you're crossing your legs. Inhale, Tap down to the ground. Your legs are crossed. Exhale, Lift back up. Inhale, Tap to the right. Exhale, Lift. Tap down. And lift up one last time, Cross and tap. Lift up, Exhale, Forward fold. Hang out here for a couple of breaths. Shake anything out you need to shake out. Nod your head yes, Shake it no. Inhale, Halfway lift. Exhale, Chaturanga. From a plank position, Lower halfway. Inhale, Upward facing dog. Straighten your arms, Lift your chest. Exhale, Downward facing dog. Breathe in, Lift your left leg. Exhale, Bend your knee, Pull your heel toward your glute. Feel the front of your left hip open up. You'll keep your knee bent. Keep suctioning your heel toward your glutes. Take a breath in. Exhale knee to chest shift forward into a plank hug your thigh up Inhale, Lift your leg up and back, Keeping your knee bent throughout. Exhale, Knee to chest. Once more inhale, Lift it up. Exhale, Knee to chest, Step through to low lunge. Back knee comes down. Grab your blocks if you're using them. Let your right thigh lower down. Pull your chest forward. Begin to tuck your back toes underneath you. Inhale. Exhale, Crescent airplane arms. Airplane your arms up behind your body. Look down at the top of your mat. Think long line, Head to back heel. Exhale, Inhale, Warrior two. Plant your back heel down on the ground. Point your left knee forward over your toes. Stretch your arms out wide. Inhale. Exhale extended side angle reach forward lower the left arm reach your right arm all the way over your head long line fingertips to your right heel Exhale. Inhale, Reverse warrior. Swap your arms. Your left knee stays bent. Slide your right arm down your leg. Pull over into a deep side bend. Breathe in. Breathe out, Low lunge. Plant your hands, Ground or block. Inhale, Standing split. Hold yourself here as you breathe. Sink into this like it's a one-legged forward fold. Get a little heavier through your head. And then we'll start to move. Inhale, Tap your right toes down. Exhale, Squeeze your glute to lift up. Inhale to tap. Exhale, Lift. Lower. And lift just a couple more times and then we'll move into that diagonal into the cross-legged position. Your next breath in, Cross your right leg behind your left. It'll tap off to the side of your mat. Exhale, Squeeze back up. Inhale, Cross and tap. Exhale, Squeeze up. Just a couple more across and tap. Squeeze it up. Last one. Lift high. Exhale forward fold Take a moment. Bend and straighten your knees. Release tension through your shoulder. Exhale. Inhale, Halfway lift, Flat back, Shoulder blades down. Exhale, Chaturanga. Inhale, Upward facing dog. Exhale, Downward facing dog. We'll flow through this breath to movement now. If my pace doesn't match yours, Go at your own pace. Inhale, Lift your right leg high. Bend your knee, Exhale knee to chest. Step through to low lunge. Inhale, Crescent moon, Back knee is down, Reach your arms up. Exhale, Crescent airplane arms. Lift your back knee. Inhale warrior two. Exhale, Extended side angle. Breathe in, Reverse warrior, Keep the front knee bent. Exhale, Low lunge. Inhale, Standing split. Exhale, Forward fold. Inhale, Halfway lift. Exhale, Chaturanga. You are always welcome to skip the chaturanga and hold a plank or meet straight back in downward facing dog. Inhale, Lift your left leg. Ben Journey. Exhale, Knee to chest. Step through to low lunge. Drop your back knee. Inhale, Crescent moon. Exhale crescent, Airplane arms, Back knee lifted. Inhale, Warrior two. Exhale, Extended side angle. Breathe in, Reverse Warrior. Exhale, Low lunge. Inhale, Standing split. Exhale, Forward fold. Inhale, Halfway lift. Exhale, Chaturanga. Breathe in upward facing dog if you take the chaturanga. Exhale, Downward facing dog once more, Each side. Breathe in right leg high, Bend your knee. Exhale, Knee to chest. Low lunch. Inhale, Crescent moon. Exhale, Crescent airplane arms. Breathe in, Warrior II. Exhale, Extended side angle. Inhale, Reverse warrior. Exhale, Low lunge. Inhale, Standing split. Exhale forward fold. Breathe in, Halfway lift. Exhale, Chaturanga. Inhale, Upward facing dog. Exhale, Downward facing dog. Breathe in, Lift your left leg, Bend your knee. Exhale knee to chest. Low lunch. Breathe in, Crescent moon. Exhale, Crescent airplane arms. Inhale, Warrior two. Exhale, Extended side angle. Inhale, Reverse warrior. Exhale, Low lunge. Inhale standing split. Exhale forward fold. Breathe in halfway lift. Exhale, Chaturanga. Inhale, Upward facing dog. Exhale, Downward facing dog. Take a breather here. If you'd rather be on your knees, You could drop down to table or child's pose. Wherever you are, Three more slow, Deep breaths. Return to Downward Facing Dog if you're not already there. Inhale, Lift your right leg high. Exhale, Low lunge. You're using a towel or strap you can grab that here Inhale, Rise up, Crescent lunge. Create a bind at your lower back. So I'm gonna use my towel behind me, Palms forward and thumbs out. Inhale, Lift your chest. Exhale, Humble warrior. Plant your back heel down. Bow forward just to the inside of your right inner thigh. Drop your head. Lift your hands high to the sky. One more breath in. Exhale, Release your binds. Lower your hands to the floor. Shift to wide-legged forward fold. Parallel your feet, So your toes. Point toward the long edge of your mat, Drop your head. Exhale. Inhale, Lift your torso just halfway. Exhale Skandasana to the back. Bend your left knee. Straighten your right leg. You can point your toes up or plant them down. If you walk your hands forward, Drop your head. Take one more breath in. Exhale, Return to wide-legged forward fold. Inhale, Star pose. Stand all the way up. Take all the time you need. Exhale, Triangle to your right, Straighten your right leg with your toes pointing to the short edge of your mat. Drop your right arm down, Send your left arm high. Once you feel like you're settled into your triangle pose, Lift your right arm away from your shin to feel your top side oblique, Your left side really working to hold you up here. Keep breathing. Inhale, Reverse triangle, Lift your right arm, Slide your left hand down your leg. Deep breath in. Exhale, Chaturanga. Inhale upward facing dog. Exhale, Down dog. Inhale, Lift your left leg. Exhale low lunge. Grab your towel or strap if you're using it. Inhale, Rise up, Crescent lunge. Make a bind behind your back, Thumbs out, Palms forward. Inhale, Open your chest. Exhale, Humble warrior. Drop your right heel down. Bow to the inside of your left thigh. Drop your head. You Take one more breath in. Exhale, Release your bind, Your strap. Melt your weight into wide-legged forward folds toward the right edge of your mat. You With your next inhale, Lift your torso halfway parallel to the floor. Exhale Skandasana to your right side. Bend your right knee, Straighten your left leg. And if you took it on the other side, Walk your hands forward. Drop your head. You One more breath in. As you breathe out, Return to wide-legged forward fold. Inhale, Star pose. Exhale triangle to your left point your left toes to the short edge of your mat reach as far forward as you can left hand down right hand high start to lift your left leg, Or excuse me, Your left arm floated away from your left leg. Keep breathing. Exhale. Inhale, Reverse triangle. Lift your left side. Slide your right arm down your leg. Deep breath in. Exhale, Chaturanga. Inhale, Upward facing dog. Exhale, Downward facing dog. Deep breath in through your nose. Out through your nose. Lower down to your knees. Come onto your back. Plant your feet flat on the floor about hip distance apart. Inhale bridge pose. Peel your hips up off your mat. Press your palms down into the floor. Feel the gentle opening across your hips. Your quads, The top of your knees. Inhale. Exhale lower slowly one vertebra at a time Flow that, Adding in your arms. Inhale, Lift your hips. Rainbow your arms up and overhead. Exhale, Lower everything down. Inhale, Lift up and over. Exhale, Slowly release. Inhale, Lift up. Exhale, Lower. Cross your right ankle over your left thigh. Figure four stretch, Pull your knee in toward your chest. You can hold on the front of your left shin. Add a sway side to side. And then let your legs fall all the way to your left. Bring your right hand out in line with your shoulder and look toward your right hand to feel the stretch in your entire spine from your neck. Down to your low back. Begin to come back to center now. Unwind your legs. Figure four, Other side. Left ankle over your right thigh. Hug your knees in toward your chest. Sway side to side. Let your legs fall all the way to your right until your left foot touches down on the ground. Face your chest up at the ceiling, Open your left arm, Look toward your hand. Bring your legs back through center. Unwind your figure four, Pull your knees into your chest. Happy baby grab the outsides of your feet pull your knees apart Continue with that side to side swaying. From here, Add on any additional movement you need to feel complete. Begin to release your arms and legs down onto your mat for your Shavasana. You might place one hand on your chest, One on your belly. Or spread your arms out to your sides, Face your palms up at the ceiling. Take a deep breath in. Let go completely. Bring awareness back into your fingertips, Your toes. Start to give your toes and fingers a little wiggle. Reach your arms over your head. Take a long body stretch. And if you are ready to awaken, Begin to roll over to your side. Press up into a seated position. We'll end with three breaths together. Inhale, Reach your arms high. Exhale, Hands to heart. Inhale, Lift. Axial hands to heart. Inhale, Reach high. Exhale, Hands to heart. We end our practice with a bow to one another to honor the equal worth in each of us. Namaste.
