by Mariya K.
Come and join me for a short 30-minute yoga practice where we are going to focus on strength! If you don't have a lot of time but you still want to move your body, this is the practice for you! You will not need anything but yourself and your mat, and maybe two blocks just in case you might need them. Thank you for practicing with me!
Transcript
Hello everybody, My name is Maria and I'm a yoga teacher. Today I have a short flow for you. So today we're going to need two blocks your mat and yourself and always your breath If you're ready, Let's begin. Today we're going to start in a child's pose. Side of your mat. So open your knees wide, Big toes together. Walk your hands forward and let the chest sink in between your thighs. Start to find the wave of breath. And through your nose. Out through your nose Continue here. Being with your breath. Your eyes close and feeling the ribs expanding as you inhale. Hugging in as you exhale. One more inhale. Exhale. From here keep the legs as they are with open knees and big toes to touch like a diamond shape. And from here we're going to round the back and slowly come forward. Inhale, As you drop your belly, Open your chest. Shoulders roll back. Exhale, Press it back to your child's pose. You can keep your eyes closed. Inhale, Round and arch the back shoulders on top of your wrists. Exhale. Press it back and lower. One more inhale. Forward. Drop it down. Exhale. Press your hips back. Child's Pose. Inhale come forward knees come below your hips and we are in a tabletop position from here inhale arch the spine Exhale around the back, Cat cow. Inhale, Arch the spine. And from here, Let's start rolling our torso to the right, Up and to the left. So also circles. Make this movement yours. You may bend the elbows. You may include the head. Slow movement. Reverse and change the circle. You can go even lower. Nice. Come to center. All right. From here. You will start to bend your elbows. Slowly lowering your chest down to the ground, Elbows to the ribs. Lower your chest and chin down to the floor. So nice, Chest chin. Take a breath in. And exhale slide the body inside of your arms palms to your lower ribs Feet flat onto the floor, Press them firmly. And on an inhale, Roll the shoulders back and lift the chest for baby cobra. Beautiful. Taking a couple of breaths here. Neck is long, It's an extension of your spine, So keep your gaze down. Lengthen through the crown of your head. And imagine that two different powers are pulling you one From the crown of your head and one from the toes of your feet. One more breath in. Exhale, Lower your chest. And forehead down Beautiful. One more. Inhale, Lifting the chest and the sternum. And this time maybe we try to Lift the palms off the ground keeping the same shape of the arms. Engaging the back muscles. Inhale. Exhale lower everything down Tuck your back toes. And from here, Gently. Press your hips up and back. To your first downward facing dog of the practice. Open your fingers wide. Wrap the outer shoulders in. Lengthen through the spine as you lift, Lift, Lift from the tailbone. The dog into the spa. It's the first down dog of the practice and. . . We need this time. We need these adjustments. We need time to warm up. To open the body. When you already find stillness Hide your heels behind your second and third toe. And never worry if your heels are not touching the ground. This might not be a flexibility issue. This might be just your anatomy. My heels are also not touching, So don't worry. If you feel the engagement and the stretch, That's the most important thing. Inhale now charge your down dog back stretch even more. Exhale, Look forward and take. Tiny steps. To the front side of your mat. Feet are hip distance apart. Plant firmly your feet on an inhale. Halfway lift, Hands on shins, Thighs or onto the ground if you're ready. Exhale, Slide your hands down, Forward fold. Now keep your knees extended around your back and slowly rattle your way up to standing, Vertebra by vertebra. I love to do this in the beginning of the practice, Shoulders roll and the head is last to come. God Asana. Turn your palms forward. Take a breath. Exhale it out. Gently open your eyes and on an inhale circle your arms up to the sky. Maybe follow them with your gaze. Lengthen up. Exhale big circle with the arms tilt from your hips not your lumbar spine to come to a forward fold Inhale, Halfway lift. Elevate the spine and lengthen. Exhale, Plant the palms and step the left foot back long onto the mat. Lower your left knee down onto the floor. Right knee on top of right ankle and at your leisure. Lift your torso up, Reach your arms to the sky. Anjaniyasana low lunge. As you sink down your hips, Engage your center. So you're not throwing your lower back. We always want to protect ourselves and practice wisely. Because we want to practice for a long period of time. Inhale. Drop the shoulders down, Exhale both of the arms down onto the floor. Plant your left palm under your left shoulder and on an inhale open the right arm to the sky. Twisting from your belly button. Maybe you follow you right on with your gaze in hell. Exhale. Right palm, Frames, And the right foot. Tuck the back toes, Lift the left knee and press to your downward facing dog. Take a breath in. A long breath out. Inhale left leg lifts three-legged dog Hips are square. Exhale, Step the left foot in between your palms. Now beam to the back toes, Right knee is lifted. Inhale, We come to crescent. Same thing here as we did in low lunge. As you sink down your hips, Engage through your abdominals. So you feel like your torso is reaching up, Lengthening up. And both of the feet are pressing down onto the floor. Take a breath in. Exhale, Lower your torso halfway. Sew one straight line from your fingertips to the right heel. Take a breath. Exhale, Step the right foot to meet the left in chair pose. Weight onto your heels. If you look down you see your toes. We sit down low, Inhale. Exhale, Extend your knees and forward fold. Inhale, Halfway. Exhale, Plant your palms and step your right foot back. Lower your right knee down. Release the toes. Inhale. Anginiyasana, Low lunge. Shoulder blades melt down onto the floor. Inhale. Exhale, Lower your palms down. Right palm under your right shoulder. Left arm to the sky for a twist. Inhale. Exhale, Lower your palm down, Tuck the back toes, Lift the right knee and press to downward facing dog. Nice. Inhale, Lift the right leg high, Three-legged dog. Exhale, Step the right foot in between. Left heel in the air. Inhale, Lifting the torso. High lunge Your back knee might be a little bit bent and that's okay. Do what you gotta do. To feel stable to feel aligned. Not only in your body. But also in your internal space. Inhale Exhale, Lower your torso halfway. Take a breath. Exhale step the left foot to meet the right in chair pose Long breath in. Exhale it out. Last breath in. Exhale, Extend your knees, Circle your arms and melt over your legs. Inhale halfway. Exhale, Fold down, Plant your palms. Take 2 steps and step to plank. Shoulders above your wrists Long neck. Pressing the ground away from you with your palms. Belly engaged, Legs engaged. Take a breath in and shift your weight forward. Exhale bend your elbows and slowly lower down all the way to the ground release your toes Inhale, Cobra pose. Gentle backbent. Exhale, Lower your chest and forehead down. Tuck the toes behind you and press to your downward facing dog. Breath in. Breath out. Opening space in the body. And opening space. Inside of you. And if your thoughts come into the way, Open space for them. Because the more we open space inside of us for these thoughts to come and go. The more they're likely to come and go. So clean out space. And let them come as visitors. Observe them. And let them go. Inhale. Charge your download back, Stretch back. Exhale, Two steps to the front side of your mat. Inhale halfway west. Exhale, Fall down. Hover straight legs and straight back, Circle your arms up to upward salute, Maybe connect your palm. And through the midline, Hands to your heart and angeli. Beautiful. From here, Weight onto your right foot. You will step your left leg long onto the mat to find again your high lunge crescent pose. Arms up to the sky, Taking a breath in. Exhale, Open up to warrior two. Align your right heel to the left inner arch. Press through the outside edge of the left foot. Drop your shoulder slow. Stay the focus. To your right middle finger. Inhale. Exhale, Place the right elbow onto your right thigh. Left arm to the sky for side angle. Inhale. Exhale, Left arm over the head Press through the right shoulder. Open space in between your torso and your right thigh. Breathe into the ribs. Inhale. Exhale, Return to warrior two. Flip the right paw. Inhale to reverse your warrior. Right arm over the head, Left palm, Somewhere onto the left leg, Never onto the knee, Keep bending the right knee. Inhale. Exhale back to warrior two extend your right knee parallel your feet inhale arms to the sky Exhale, Tilt from your hips and fold forward over your legs. In between your legs. Wide-legged forward fold. Now you can do whatever you want with your arms. You may grab the ankles. You may grab the big toes. Or you can simply place your palms flat onto the floor. Whatever you do. Shoulders away from the ears. Create space around your neck. Inhale onto the fingertips flat back. Exhale, Walk your hands to your right foot. Pivot onto the back toes. Frame your right foot with your hands. Take a breath. Exhale, Step the right foot to meet the left in plank pose, Upper push-up. Feet together roll onto the outer blade of the right foot Weight onto your right hand, Right palm. Left arm to the sky, Side plank. Now you can always modify by dropping. Your right knee down onto the floor. You will get your same benefit. Let's lift the hips high. Inhale. Engage your core, Exhale. Long neck inhale. Exhale, Plant the left palm down onto the floor. Inhale as you shift your weight forward. Exhale, Lower all the way down to the belly. Inhale cobra pose press through your palms Exhale, Lower your chest and forehead down and glide your body back. It's a downward facing dog. Inhale through the nose. Exhale maybe out the mouth. One more side to go. Inhale, Press back and stretch. Exhale, Take two steps to the front side of your mat. Inhale, Lift the heart to chest. Exhale, Create space around your vertebra and lower down. Inhale, Circle up to the sky. Exhale through the midline. And see your heart where it matters most. From here, Weight onto your left foot. Step your right foot long onto the mat. Bend the left knee, Crescent pose on an inhale. Exhale, Open up to warrior two. Find your stance. Heel to back arch Arms wide. Don't let your booty go behind you. Drop the shoulder slow. Steady and Drish. Amen. Exhale, Side angle. Left elbow on to left thigh, Right arm to the sky. Take a breath. Exhale extend the right arm over the head. Creating a nice diagonal from your right fingertips. To your right heel. I hope the reps end. Let the left shoulder melt down Inhale. Exhale. Warrior 2. Flip the left palm, Inhale to reverse your warrior. Breathe into the left ribs. Keep the back leg engaged. Take one more breath in. Exhale back to warrior two. Strengthen your left knee. Parallel your feet. Inhale to the sky, Reach it up. Exhale, Tilt from your hips and find your wide legged forward fold. Maybe you take a different variation here. Inhale. Exhale. Fingertips onto the ground, Inhale, Halfway lift. Exhale, Walk your hands to the front side of your mat, Framing the left foot with your hands. Right heel on the air. Place your hands down, Step to plank. Beautiful feet together. Roll onto the outer blade of the left foot. Weight onto your left palm, Press the ground away as you lift your right arm to the sky. Side plank washi stasana. Know your options that you can always lower your left knee down onto the ground. Take a breath. And on the next inhale, Reach the right arm over the head. Lift the hips even more. Don't let the head drop. Press through the left shoulder. Inhale. Exhale, Back to upward push-up plank. Take a breath in. Exhale lower slow onto the ground Inhale, Halfway with your cobra. Exhale, Lower down, Tuck your toes and glide your body back. To your downward facing dog. Inhaling down, Duck. Exhale it out. On an inhale, Round your back forward. Create a wave with your spine to come to your upward push-up plank. Lower your left elbow down. Lower your right elbow down. A little plank We hold here. For 10. 9. 7. Six. Strong core. 4. Strong legs. And one. Lower your belly down onto the ground. Release your toes. Palms flat onto the floor, Elbows underneath your shoulders. Sphinx pose. Look diagonally down so your neck is long. Engage your belly here. Don't let Here lower backdrop. Inhale. Exhale, Lower yourself down. Slide your palms to your ribs. And from here, Press the ground away. Open your knees. Toes together. Child pose. Find your breath. Don't let it slip. The breath is the most important tool that we have in yoga. And as long as you have the breath. You have the yoga. Come forward to Tabletop. Walk your knees forward. Feet to one side and sit onto your bum. Feet flat onto the floor. Knees are bent 90 degrees approximately. We're going for reverse tabletop so fingers either facing the front side of your mat Or if this is not okay with your wrists and your shoulders, You can Turn the fingers to face to the sides. Place the palms. Little bit behind you Take a breath in. Exhale, Press through your feet and your palms to lift your hips to find your reverse tabletop. Look to the sky Don't let your head drop. Long neck. Strong legs, Don't let the knees open. One more breath. Exhale with grace, We lower your hips down. Beautiful. Swing your arms forward. Back is flat. Palms face each other. Take a breath. Exhale, Tuck your tailbone. Create a curve with your spine and start to lower down all the way, Vertebra by vertebra. Onto the mat. Beautiful extend. Your left leg hug the right knee. Breath in. Breath out. From here, Re-bend your left knee. Place the right ankle on top of the left thigh. Open the right knee. Thread the needle grab your left thigh or your left chin whatever works for you Flex the right foot to protect your knee. Low back shoulder blades down onto the mat. A nice stretch for your good. For here. Thai. Inhale. Exhale, Release the leg. Right leg on top of the left, Spread your arms wide and let the knees drop to your left. Look over the right shoulder. Breathe in. Exhale, Come back to center. Uncross the legs, Extend your right leg. Hug the left knee to your chest. Breathe in. Breathe out as you re-bend the right knee Left ankle on top of right thigh. Open the left knee. Grab what you can grab, Either your right thigh or your right shin. Pull the right leg towards you so you feel a nice stretch to your left glute. Inhale. Exhale. Release. Cross the left leg over the right. Spread your arms wide and let the knees drop to your left as you look over the left shoulder. Inhale. Exhale, Come back to center, Uncross the legs. Hug the knees to your chest. Curl the forehead and create a little ball. Inhale. Exhale, Release everything to Shavasana. Legs wide, Arms wide. Palms facing up. Eyes are closed. And we take our final rest for today's practice. Shabbasana. Enjoy your breath here. Enjoy your body here. Stay for a couple of minutes. You can stay here for as long as you want. But if you are with me, Wiggle your toes, Your fingers your ankles and your wrists. Stretch your arms overhead for big body stretch. Rebend your knees. Roll onto your side. Keep your eyes closed or rock and roll your way up. To our last final cross-layered seated position. Take your time, Place the hands onto your knees. Take a deep breath in through your nose. Exhale out the mouth. Last time together, Inhale, Circle your arms up to the sky to close the practice. Palms together and exhale through the midline, Hands to your forehead, To your lips and to your heart. Gently bow down. Thank you for letting me guide you in this practice.
