by Shalaka S
Build strength and explore balance through an active full-body power yoga practice. This session combines dynamic movement, single-leg work, planks, and challenging transitions with steady breathing. Expect an energetic flow that invites attention to core control, mobility, and endurance. Move at your own pace, adapt the shapes to your needs, and take breaks whenever you need them.
Transcript
Hi, My name is Shalaka. Today's class is a power yoga sequence, So expect to move with energy, Intention, Working on your strength. At the same time, I invite you to modify the practice wherever you need and go ahead and challenge yourself when the moment is right. So join me on the mat. Begin by laying back on the mat. Just take a couple of moments to. Bring your awareness to your breath. Your breath will guide you through the practice. As well as maintain your energy levels. And start to deepen your breath. Longer inhales, Longer exhales. Then bend both knees, Bring your feet onto the mat closer to your hips. Plant your feet firmly. Then use your inhale to fill up your belly. Use your exhale to hollow your belly out. Inhale to fill up exhale hollow your belly out feel your core engage One more breath in. Hollow it out. Hug both knees into your chest. Make some circles with your knees. Like drawing circles on the ceiling above you. Then switch your circles. Use this time to ease any tension in your hips, Your lower back. Then plant both feet on the mat. Press into all your toes. Press into your big toe, Your little toe, Your heel. Feel that connection with the mat. Apply on both hands Deep breath in. Lift your hips up exhale to hold. Continue to breathe. See if you can maintain that. Hollow belly as you exhale. It's way harder when you're propped up in the bridge. Just trying to bring some abdominal, Some core awareness into this pose. Then slowly lower your hips down. Hug both knees in. Reach your feet up towards the ceiling. Flex your feet. With your exhale, Slowly lower your feet to the floor. Inhale to hug your knees in. Exhale reach your feet up lower down Continue on your own. Try to use your exhale. Engage your lower abdomen. You may or may not feel that we're still early in the practice. Then hug both knees in Plant both feet. As you inhale lift your hips up. And as you exhale hug your left knee in. You're in a single leg bridge, Try to keep that bottom foot active. So keep pressing, Keep lifting your hips up. You may even place your hands on your hips so you can feel when your hips start lowering down, Bring that awareness, Lift them back up. Hold and breathe. And switch legs try to maintain that height for your hips hug your right knee in Keep pressing through your left foot. And then switch legs once again press into your right foot, Left knee comes in deep breath in lift your hips up with your exhale lower your hips down. Inhale, Lift up. Head cell down. Inhale up. Exhale down. One more. And lower down. Nice job. Plant your left foot. And on your inhale, Lift your hips up. Right knee comes in and lower your hips down. Inhale up, Exhale down. Maybe three more on your own. Try to squeeze your glutes at the top. Don't forget to breathe. Then release down. Take a breath in. Take a breath out. Land both hands on to the mat Hug your knees in. Lift your feet up. Deep breath in with your exhale lift your hips up and then slowly lower them down Let's try that again. Lift your hips up. And lower them down. Do more on your own. Take it at your own pace. Then plant both feet. Take a breath. Hug your knees in. And rock forwards and back. Just giving your lower back a massage. On your next one, Sit up tall. Reach your arms forward. Inhale. And exhale lift your feet off the mat. Coming into your boat pose. See if you can find your breath here. And cross your ankles, Plant your hands. Step back to your down dog. Spend a couple of moments in your download you can Bend one knee at a time. Your knees, Starting to feel your hamstrings, And find some stillness Actively press your mat away with your hands. And slowly walk your feet one at a time. All the way to the front of your mat. Come into a forward fold. Release your head. Rise all the way up. Reach through your fingertips. With your exhale, Bring your hands to heart. Just take a couple of moments to soften your shoulders. Activate your feet, Press your feet into the mat. Your gaze is steady right in front of you. Set your gaze And inhale, Reach your arms up. Exhale hug your left knee in try to balance on your right foot keep your gaze steady keep your foot grounded Keep your breath long. Maybe you use your exhale to hollow your belly and engage your abdominals. Really hard to feel them here. Release down. Bring your hands to heart. And take a breath. Next, Inhale, Reach up. And exhale hug your right knee in. Set your gaze, Find your balance, Keep pressing through all your toes. Keep pressing through your heel. Squeeze your glutes. One more bread. And release Inhale, Sweep your arms all the way up, Join your palms together. Maybe a slight arch in your back. With your exhale fold forward, Release your head. Lift up halfway inhale and eggs have released a fold. Inhale, Rise, Reach through your fingertips, Join your palms. Exhale bring your hands to heart. And her reach. Axel fold lift up halfway. Exhale step back to plank So first line. Take a moment to Notice what your fingertips are doing. Spread your fingertips wide. Press your mat actively. Your gaze is straight down at the mat. Then lower your knees. Chest and chin down. Lift your chest up inhale exhale release down. And have a lift up Exhale down. Inhale, Lift up. Broaden your shoulders, Send your shoulders down your back. At your guest study. Breed. Then tuck your toes, Hips up and back. Find your down dog once again. Start pressing into your hands. Bend both knees. Slowly walk your feet one at a time towards the front of your mat. Do your best to keep your hands pressed. Release your head Rise up to stand. Join your palms. Inhale. Exhale hug your left knee in hands to heart. Set your gaze steady, Find your balance, Push through your right foot. Inhale. Then exhale, Take an open arm twist to your left side. If you can gaze past your left fingertips. Inhale, Arms reach up. Exhale, Release. Relax your shoulders. Soften your face. Inhale, Arms reach up. And exhale hug your right knee in Set your gaze. Steady your base. And take an open arm twist to the right. Gaze past your right fingertips. To challenge your balance. Then return to center. Release your foot down. You can shake off your feet. Relieving any tension. Inhale, Sweep your arms up, Take a slight back bend. Exhale, Fold forward. Lift up half way exhale step back to plank Inhale here. Press your mind away. Exhale, Shift your shoulders past your wrists, Lower down to Chaturanga, Halfway down. Inhale, Lift your chest up. Take your up dog. Keep pressing your back away. Exhale back, Down dog. Steady your breath. With your inhale shift forward the plank. With your exhale, Take it past down to Chaturanga. In and lift your chest up Take care of dog. And exhale back downward facing dog. Press your hands into the mat. Walk your feet towards the front. See if you can maintain that. Compression in your core whether you have your knees bent or not actively try to press your mat away Rise up to standing, Reach up, Inhale. Exhale hug your left knee in Take a deep breath in. With your exhale, Grab your big toe with your right hand and extend your leg forward. Left arm reaches back, Maybe you gaze back. Inhale, Back center. And exhale, Release. Inhale, Arms reach up. Exhale hug your right knee in. Take time to steady your gaze. Inhale. Exhale, Grab your big toe, Reach your right arm back. Extend your right leg. Option to gaze back. Then come back to center. And slowly release. Inhale, Sweep your arms up. Exhale fold forward draw your thighs in towards your chest see if that helps you get deeper into your fold just play around with what your fold fold feels like right now Keep the front of your thighs active, Draw them in. Relax your head. And lift up half way. Step back to plank. Inhale here Excel Chaturanga. Inhale to up dog. Excel Down Dog. Take a breath in. Take a breath out. With your inhale, Reach your right leg up. Reach up as high as you can then bring your right knee to right elbow. Press your mat away. Engage your core. Reach your right foot up again. Bring your right knee to left elbow. Pause. And then reach up again. Knee to chest. Protract your shoulders. And then step through. Take a moment to steady your lunge and then rise all the way up. Deepen your lunge. Keep pressing into your front foot and your back toes. Imagine squeezing your inner thighs in towards the midline. They can open arm twist to the right. Maybe you get deeper into this lunge. And then set your gaze forward. Place your fingertips onto the mat. Shift your weight into your right foot then come into your revolved half moon pose. Make sure you're pressing into that right foot. Maybe you gaze up. Keep reaching your back foot up. Do your best to maintain your balance on your right foot and come all the way up Hugging your left knee in. Steady your gaze. Then grab your left big toe with your right hand, Extend your leg. Reach your left arm back. Hug your knee in, Bring your hands to heart. Send your left leg back maintaining your balance finding your warrior three gaze down at the floor Slowly lower that back foot down. And inhale, Reach up. Pause. Release your hands to the mat. Take it through your vinyasa. Step back to your plank. Exhale, Chaturanga. Inhale to your up dog. And exhale down dog. You Ready for your left side, Left leg up. Reach it up higher Then bring your left knee to left elbow. Hold it. Press your mind away. Inhale reach your left foot up. Exhale, Left knee, Right elbow. If you can feel your obliques engage. Reach up again. Knee to chest Protract your shoulder blades. Step through rise to crescent. Bend into your front knee. Deep in your lunge. We're trying to stretch the front of your right hip. We've been engaging your hip flexors, Relaxing your hip flexors. Just notice if you can create some space at the front of your hip. Open arm twists to your left Then reach your fingertips forward and down. Shift your weight forward, Lift your back foot up find your evolved half-moon. You can gaze up at the ceiling. Then maintain your balance on your left foot Slowly hug your right knee in. Take time to set your gaze. Lengthen through your spine. Then grab your big toe. Come into your twist. Release. Send your leg back, Find your warrior three. It's a lot on one foot. So land that back foot down, Reach up. Breathe, Open your chest. And release your hands down. Step back to plank. Inhale. Exhale, Chaturanga. Lower down to your belly. Lift your chest up. Reach your arms back. Squeeze your shoulder blades in towards each other. Maybe your feet come off the mat. Find both hands, Step back to down dog. Inhale, Reach your right leg up. Bend your knee, Stack your right hip over your left. Let your foot drop to the ground lift your hips up comment your wild thing. Keep pressing your mat away with your left arm. Use your shoulder strength. And gaze at the ground behind you. Apply on both hands. Reach your right leg up. Bring your right knee, Right elbow. Inhale, Reach up. Exhale right knee left elbow this time extend your legs Try to keep your bottom foot off the ground if you can. You don't have to. Keep pressing through your left foot. And then reach your right leg up once again. Bring your knee to chest, Find your present lunge. Rise up. Steady breath. Open and twist to your right. Gaze past your right shoulder. Plant your left hand down. Reach your right arm up. Start pressing into your left hand. Bring your right foot all the way back coming into side plank the challenge. You can hug your left knee in. So take your bottom leg off the mat. Extend it forward. On both hands. Keep that left foot off the mat in your plank. Exhale chaturanga Inhale, Up dog. And exhale, Down Dog. With your inhale reach your left foot up, Bend your knee and stack your hips. Create some space in your left hip. Then let your foot drop, Find your wild thing. Lift your hips up, Reach your arm back. Open your chest. Blindfold hands. Reach your left foot up. Left knee, Left elbow. And he'll reach up. Left knee, Right elbow. Extend your leg, Try to keep it off the ground. Right arm reaches up. Find both hands. Reach your left foot up, Bring your knee to chest and step it through crescent lunge. Inhale. Exhale open arm twist to your left gaze past your left shoulder. Land your right hand Reach your left arm up. Press into your right hand. Pick up your foot, Find your side plank. Create some space between both shoulders, Reach your arm up and out. And hug your right knee in. Extend your leg forward, Hold it there to the best of your ability. Land both hands, Keep that right foot off the mat in your plank Exhale Chaturanga. Inhale, Up dog. Exhale, Down Dog. We'll spend five breaths. In down dog Take this time to recover your breath. Align yourself. Press into all your fingers, Your fingertips. Then walk your hands back towards your feet. Come into your forward fold. Relax your head. Rise all the way up. Bring your hands to heart. Start shifting your weight onto your right foot. Press into all your toes, Hug your left knee in. Try to maintain that. Core to hip flexor connection. Make sure you feel some engagement through these muscles in the front of your body. Stand up tall and then grab your left big toe. Inhale. And exhale. To extend your leg forward. Deep breath in, With your exhale reach your right arm forward. And slowly start to lower down to your mat. Start going into a squat. Slowly land and release. Take a twist to your right side. Gaze over your right shoulder Then turn towards the front of your mat. Cross your ankles. Plant your hands. Lift your hips up keep your ankles crossed and stay in a forward fold. Uncross your legs Rise all the way up. Join your palms. Then shift your weight over to your left foot, Hug your right knee in. Steady your gaze. And then grab your right big dough. Deep breath in. Lengthen. With your exhale, Extend your right leg forward. Inhale. Exhale to reach your left arm forward. Slowly start lowering down into your squat. Land, And take a twist to your left side. Use this twist to Soften your breath, Your shoulders, Any tightness in your hips. Turn towards the front, Cross your ankles, This time maybe switch and lift your hips up into that forward fold. Release your head. And cross your feet. Lift up halfway, Inhale and exhale to walk your hands forward to your down dog. With your inhale shift forward into your plank With your exhale, Lower your knees down. And take a child's pose. Walk your hands over to your right side. Then over to your left. Come back to center. Walk your hands back. And send your feet forward. It's time to lay down on your back. You can keep your knees bent, Feet on the mat. Then bring your left ankle on your right thigh. Hug you write me in. And you can grab your. . . Right thigh or your shin. Coming into your. . . So fine. Figure four stretch. And switch sides. Right ankle, Left thigh. Take time to soften your breath. Soften your hips. Your face Extend your legs onto the mat. Arms by your side palms skin face up. Simply. Allow for silence. Let the sound of your breath. Fill up the space. As usual, I invite you to stay in your shavasana as long as you like. Thank you for joining me. See you again.
