Power Yoga: Bend, Twist, And Flow

This is a bendy, twisty practice without being complicated or requiring you to contort your body into a pretzel.

Mobilize your spine, open your shoulders and hips, and get your blood flowing with this invigorating, but accessible practice.

Transcript

Hi, I'm Jen. This is Power Yoga. This is a bendy, Twisty practice without being too pretzely or complicated. You don't need any props. If you have some blocks and want to use those, You are welcome to. Go ahead and start in child's pose. Widen your knees, Stretch your arms forward, And lower your forehead down to your mat. Let your head and neck relax. Begin to notice your breath. Notice the movement of your chest, Your back. Your belly. Begin to notice that space in between each rib. As you inhale, Feeling those spaces widen. And as you exhale, Feel your rib cage relax. Notice the soft tissue. Between your rib cage and your hips. Again, Feeling the expansion as you inhale. And the softening on your exhale. Begin to crawl both of your hands toward the right, Might even come way off the edge of your mat. To feel a nice bend and stretch in your left side. Let your forehead relax onto the ground. You may feel that stretch up through your left shoulder, Your triceps. Keep your hips as heavy as you can toward your heels. Deep breath in. Let it go. Walk your hands to the opposite side of your mat all the way to the left. Reach as far as you can with your hands and then relax your head. Sink your hips. Notice how the stretch sensation deepens as you inhale. One more big breath in. And let it go. Come back to center in your child's pose. Begin to roll up to tabletop onto your hands and knees. Spread your fingers wide. Stack your knees right underneath your hips. Tighten your core just a little bit. Gaze at the top of your mat. Inhale spinal balance reach your right arm forward your left leg back Your belly may want to drop down to the floor here to bring your low back into a back bend. Your job is to resist that. Tighten your front ribs down toward your hips. Push the floor away. Inhale. Exhale, Tabletop. Inhale, Spinal balance, Other side. Left arm forward, Right leg back. Draw your core in and up. Press the ground away. Look down at the top of your space. Breathe in. Exhale, Tabletop. Alternating sides. Breathe in right arm, Left leg. Exhale table. Inhale left arm right leg. Exhale, Table. One more each side. And return to tabletop. Sway your hips from side to side. Just let them both shift to the right. Shift to the left Come back to center. Reach your right arm up high. Look up toward your hand. Exhale oblique twist reach underneath you inhale back up right hand to the sky Exhale, Twist. Inhale, Reach up. Exhale, Thread the needle, This time twist all the way through until you lower your right shoulder and your head down to the ground. Your left arm will crawl all the way to the top of your space. To feel a stretch in your side, Your lat. Your tricep. And take time to pay attention to your breath and how your breath works. Impacts the shape that you're in. Can you feel your breath? Push against the inner parts of your ribcage. And as your rib cage lifts up. Maybe you even feel a stretch in that soft space between your ribs and your hips. Exhale. Bring your left hand back underneath your shoulder unwind by sending your right arm high tabletop pose. Other side, Inhale, Left arm high, Look up. Exhale, Oblique twist, Reach underneath you without touching the ground. Inhale, Twist high, Look up. Exhale, Send your arm underneath you. One more time to lift. Exhale, Thread the needle, Slide it all the way through. Lower your left shoulder and head. Crawl your right arm to the top of your mat. Outstretch it as long as you can until your arm is straight and you feel a stretch at the back of your armpit. Tune into that sensation of your breath. Expanding your ribcage in 360 degrees. Last breath out. Plant your right hand under your shoulder. Unwind left hand high. Exhale, Tabletop. Tuck your toes underneath you. Send your hips up, Downward facing dog. Straighten your arms. Press the floor away. You can take some movement through your feet. Bend and straighten one leg at a time. And then settle into stillness in your downward facing dog. Deep breath in through your nose. Out through your nose. Breathe in, Lift your right leg high. Bend your knee, Press your heel to your glute. Rotate your pelvis so it starts to point off to the right side of your mat feel that opening across your right hip flexor your right thigh Deep breath in. Exhale, Shift into a plank. Drive your right knee toward your left elbow. So a twisted plank right here. Squeeze your knee up. Breathe out. Inhale, Back to three-legged dog. Straighten your leg. Exhale, Downward facing dog. Breathe in, Send your left leg high. Exhale, Bend your knee, Press your heel to your glute, Pull the front of your hip open, Rotate your pelvis to the left. Deep breath in. Exhale knee to opposite elbow. Shift into your plank. Cross your knee underneath you, Twisting at your hips. Suction your thigh up to your belly. Breathe out. Inhale, Three-legged dog, Straighten your leg. Exhale, Downward facing dog. Deep breath in. Long breath out. Inhale bend your knees. Exhale, Walk your hands to your feet, To your feet, To your hands. Forward fold. You can separate your feet wider than hip distance. Let it be easy. Shift your weight a little bit from side to side. Drop your head heavy. Grab for opposite elbows. So your right hand holds your left elbow. Left hand holds your right elbow. We're going to create big circles. Moving first to your left. Inhale to your left. Come all the way up to standing. Lift your forearms to your forehead. Exhale down to the right. Switch directions. Inhale, Go up to the right all the way to standing. Exhale down to the left. Release your hands. Let your head fall heavily down toward the ground. Inhale, Halfway lift. Place your hands on your shins. Pull your shoulder blades together and down. Exhale, Forward fold. Inhale, Mountain Pose. Reach your arms up overhead. Exhale, Forward fold. Inhale, Halfway lift. Exhale, Plank. Plant your hands. Step your feet back. Hold your strong plank. You can either be on your toes or your knees. Look right down at the mat in between your hands. Deep breath in. Exhale, Lower to forearm plank. You can come down to your knees if you want as a transition or stay there. Keep breathing, Shorten that space between your low ribs. And the front of your hips tighten your core. Keep your head lifted in line with your spine. Add a twist in your plank. Lower your right hip down toward the ground. And back to center. Lower your left hip down. Come back to center. Keep going. Keep breathing throughout. About one more to each side back to forearm plank lower your knees find sphinx pose place your forearms on the floor with your fingertips pointing forward lift your chest Pull your shoulders back. Gaze forward. So you take a couple more breaths here. Feel your chest lift up and out as you inhale. As you exhale, Pull your shoulders back and down. Breathe in. Breathe out, Release all the way down to your belly. Send your right arm out at a diagonal, So a 45-degree angle away from your body, Up toward that right corner of your mat. Bend your left knee and twist so your left foot plants behind you. Your left hand becomes this leverage. So the more you push into your hand, The more you peel yourself open into a twist. Inhale. Exhale, Return to your belly. Send your left arm out. Straighten it in line with that top corner of your mat. Bend your right knee. Plant your right foot behind you. Use your right palm to press into the ground to peel yourself into the twist. Inhale. Exhale, Return to your belly. Breathe in, High plank. Exhale downward facing dog Deep breath in through your nose. Out through your nose. Inhale, Bend your knees, Look forward. Exhale, Forward fold. Walk your feet to your hands. Inhale, Halfway lift. Exhale, Fold. Inhale, Mountain, Rise all the way up. Exhale, Forward fold, Hinge your hips back. Inhale, Halfway lift. Exhale, Chaturanga. Plant your hands. Step back to a plank. Lower halfway down. This is chaturanga. Inhale, Upward-facing dog. Lift your chest. Exhale, Downward facing dog. Breathe in, Bend your knees. Exhale, Forward fold. Inhale lift. And fold. Breathe in Mountain. Exhale, Fold. Inhale, Lift. Exhale, Chaturanga. Always take chaturanga from your knees your form stays the same lower halfway Inhale, Upward facing dog. Exhale down. Deep breath in. Slow breath out. Inhale, Lift your right leg. Exhale, Low lunge. Step your foot between your hands. Lower your back knee down. Your hands can come to your hips here or onto your front thigh. Focus on driving your left hip forward and down. Breathe in, Reach your arms high. Grab your left wrist with your right hand. Exhale, Side bend. Pull your left arm over to your right. Bring your left bicep in line with your ear, Maybe even behind or just as close as you can get. Exhale. Release your bind. Straighten out your arms. Inhale. Exhale, Twist to your right. Open your arms horizontal to the floor. Look back toward your right hand. That really challenges your balance as you shift your gaze. If that's too difficult, Then keep your gaze down at the ground for more stability. Breathe out. Inhale crescent lunge. Lift your back knee up. Reach your hands high. Press your thumbs behind you to open your shoulders. Deep breath in. Hail Warrior 2. Plant your back heel down on the ground. Bring your hands to shoulder height. See if you can relax your neck your face your jaw Exhale. Inhale, Reverse warrior. Reach your right arm high. Side bend toward the back of your space. Left hand can slide down your leg. Keep your front knee bent. Maybe even sink a little deeper. Breathe in. Exhale, Chaturanga. Inhale, Upward facing dog. Exhale to Outward Facing Dog. Breathe in, Lift your left leg. Exhale, Low lunge. Lower your back knee down. Sink into your lunge. Right thigh. Forward and down, Let it melt toward the ground. Begin to extend your arms overhead. Capture your right wrist with your left hand pull up and over. Bring your bicep back toward your ear. Inhale, Reach both arms up high. Exhale, Twist. Bring your arms parallel to the floor. Look back toward your left thumb. Breathe out. Inhale, Crescent lunge, Lift your back knee. Reach your arms high, Press your thumbs back, Broaden your chest. Gaze can go slightly up here. Inhale. Exhale, Warrior two. Plant the back heel down. Stretch your arms out wide. Back to your breath. Exhale, Inhale, Reverse warrior, Lift your left hand, Slide down your right leg, Sink into your front lunge. Breathe in. Breathe out chaturanga. Inhale, Upward facing dog. Exhale, Downward facing dog. Deep breath in. And let it go. We'll flow through that, Breath to movement, Twice through each side. Inhale, Lift your right leg. Exhale, Low lunge. Inhale, Sweep your arms high. Exhale, Side bend with your wrist grab. Inhale, Reach your arms high. Exhale, Twist. Look back at your thumb. Inhale, Crescent lunge, Lift your knee. Exhale, Warrior two, Ground your heel. Breathe in, Reverse Warrior. Exhale, Chaturanga. Inhale, Upward facing dog. Exhale, Down dog. Breathe in, Lift your left leg. Exhale, Low lunge. Inhale, Lift your hands. Exhale, Side bend to your left. Inhale, Separate your hands. Exhale, Twist, Look back at your thumb. Inhale, Crescent lunge, Lift your knee. Exhale, Warrior two. Breathe in, Reverse warrior. Breathe out to chaturanga. Inhale, Upward facing dog. Exhale, Down dog. Breathe in, Right leg high. Exhale, Step forward. Inhale, Lift your arm. Exhale, Side bend. Inhale, Back to center. Exhale, Twist. Inhale, Crescent lunge, Lift your knees. Axial Warrior II. Breathe in reverse warrior. Exhale, Chaturanga. Inhale up, Dog. Exhale down, Dog. Breathe in, Lift your left leg. Exhale, Low lunge. Inhale, Lift up. Exhale, Side bend. Inhale, Reach. Exhale, Twist. Inhale, Crescent lunge. Exhale, Warrior two. Breathe in, Reverse Warrior. Exhale, Chaturanga. Inhale, Upward facing dog. Exhale, Downward facing dog. Deep breath in. Exhale, Drop to your knees. A break in child's pose. Sink your hips back to your heels. Stretch your hands forward, Relax your head. Settle your awareness. Back onto your breath. And the movement that your breath creates in your body. Notice the spaces between your ribs. Each segment of your spine. The soft tissue between your ribs and hips. Can you envision your breath expanding in 360 degrees? Like there's a balloon inside your chest blowing up with every breath in. Feel your breath push against the confines of your ribs. Allowing your torso to expand from front to back. Side to side. In diagonal planes. One more breath in. And out. Slowly begin to come up to a seated position. Plant your feet in front of you and cross your right ankle over your left thigh for figure four. Add some rocking from side to side. Not only does this create some nice movement in your lower back, You also are able to stretch your glute at different angles. As you rotate so maybe you find an angle that feels like you want to stay there a little bit longer go ahead and do that And then let your legs fall completely to your left until your right foot touches down on the ground. Use your left arm to hug your right knee in. Plant your right hand behind you and look over your shoulder. Last breath out. Bring yourself back through center. Take a couple of more rocks from side to side. And set up on the other side. Cross your left ankle over your right thigh. Go ahead and create some movement. Let your legs fall completely to the right until your left foot plants down. Hug your knee to your chest. Plant your left hand behind you. Look over your shoulder. Release out of your twist. Come back to center. Unwind your legs, Plant both feet, Windshield wiper, The knees to the right. And to the left Once more to the right. Once more to the left. And then set up for butterfly. Bring the soles of your feet together with your knees open wide. Sit up nice and tall. Breathe in. Exhale, Fold forward. Walk your hands out in front of you or hold on to your feet. Drop your head. And take your time to sink into this stretch. With your body in a folded or rounded spine position, You may notice more expansion through your backside as you breathe in. Last breath out. Inhale, Slowly roll up one vertebra at a time. Head is the last to lift. And then come all the way down to your back. Stretch your legs out long, Reach your arms over your head. Find banana pose to your right. Hips stay in the center. Crawl your feet to the right. And crawl your hands and shoulders to the right. Make a banana shape through your spine. You can cross your left ankle over your right. Grab your left wrist with your right hand. Focus your attention and your breath. On the soft space between your ribs and your hips. Last breath out. Inhale, Come back to center. Slowly wiggle your upper body, Lower body back to the middle of your mat. Take a long body stretch again. And crawl it to the left. This time cross your right ankle over your left. Grab your right wrist with your left hand. Last breath out. Unwind your arms and legs. Come back through center. Stretch along one more time. And then draw your knees into your chest. Rock and roll side to side. And then release your legs back down to the mat for your Shavasana. Make any last movement or adjustments you need to feel complete and at ease. And then take a conscious breath in. Let go. Slowly begin to wiggle your toes and fingers. Circle your wrists. Stretch your arms over your head. And roll to your sigh. Just as they transition and come up to your seat. Thank you for joining me in this practice today. We bow to one another to honor the equal worth in each of us. Namaste.

Reviews

Absolutely amazing. Mindful movement we all benefit from, no superfluous chatter, thank you!

Whew! Great flow! 😅😅

Loved this!

It’s so hard to find a great yoga sequence in the virtual realm. Thanks for putting this out there. Wonderful short practice.

Great practice! Thank you so much!