Vinyasa Practice 5: Reset Button For The Spine
This is a balanced yet strong yoga practice. Influenced most by Ashtanga, Jivamukti and Vinyasa Flow. Options given for all levels. Some experience recommended. No frills, just straight talk verbal instruction with music. Supplement your classes with this home practice.
Transcript
Welcome to an all levels vinyasa practice.
Today's practice is a spinal reset.
Lots of twists and will move the spine in every direction.
This practice was recorded actively live so you may hear my breath and you may hear some noises from the studio and maybe some from outside the studio.
If you've never practiced with me before I encourage you to take the option that suits your needs.
Do your best to stick with your ujjayi breathing throughout the practice.
Above all listen to your body and have fun.
Alright let's start at the top of the mat today.
Bring your feet together.
If you like to have space between your feet and your knees like I do you can do that or you can have the feet and ankles and knees touching.
Hands together in prayer at heart center.
On an inhale reach the arms out and up coming into a long stretch.
From this long stretch take the left foot bring it out to the left side.
Grab your left wrist with the right hand and on an exhale lean over to the right.
Inhale come back to center.
Left foot down switch the grip right foot out to the right side.
Exhale lean over to the left.
Inhale back to center.
Exhale mountain pose hands in prayer.
Moving into suri namaskar A sun salute A.
Inhale sweep the arms up.
Exhale forward fold hands to the floor fingers in line with toes chin to chest.
Inhale halfway lift up to the fingertips or hands on shins slide shoulder blades back and draw lower belly in.
Exhale hands to the floor step or float your way back and lower down your choice either to the belly,
Knees just in chin or chaturanga.
This first one I'll demonstrate down to the belly keeping the front body nice and strong lowering down in a plank pose.
Inhale to cobra or up dog.
For cobra tops of the feet and thighs stay on the floor.
Chest lifts head lifts.
Exhale push back downward facing dog upside down v-shaped position.
Heels reach toward the floor.
Feet are about 5 to 8 maybe 10 inches apart depending on the size of your body.
Holding here for 3.
Breathe in.
Breathe out 1.
Breathe in.
Breathe out 2.
Breathe in.
Breathe out 3.
Look forward step or float your feet to the front.
Inhale halfway lift.
Exhale forward fold.
Inhale rise all the way up long stretch exhale hands in prayer at heart center.
Surya namaskar again inhale sweep up.
Exhale forward fold.
Inhale halfway lift.
Exhale step or float back lower down your choice.
This time I'll demonstrate knees chest and chin.
Knees come down chest and chin between the thumbs.
Inhale to cobra or up dog.
This time I'm in up dog.
Tops of the feet on the mat but thighs are lifted.
Shoulders pulled back.
Exhale downward facing dog.
3 breaths.
Breathe in.
Breathe out 1.
Breathe in.
Breathe out 2.
Breathe in.
Breathe out 3.
Look forward step or float your feet to the front.
Inhale halfway lift.
Exhale forward fold.
Inhale rise all the way up.
Exhale hands in prayer mountain pose.
Sun salute again.
Inhale sweep the arms up.
Exhale forward fold.
Inhale halfway lift.
Exhale step or float back lower down your choice.
This time I'll demonstrate chaturanga dandasana.
Elbows bend at 90 degrees.
Plank pose hovers over the floor.
Inhale to cobra or up dog.
This time I'm in up dog.
Exhale downward facing dog.
3 breaths.
Breathe in.
Breathe out 1.
Breathe in.
Breathe out 2.
Breathe in.
Breathe out 3.
Looking forward step or float your feet to the front.
Inhale halfway lift.
Exhale forward fold.
Inhale rise all the way up.
Exhale hands in prayer heart center.
Coming into 3 namaskar B.
Chair pose for a breath.
Bend your knees.
Lower your seat.
Inhale arms reach up.
Exhale straighten the legs forward fold.
Inhale halfway lift.
Exhale step or float back lower down your choice.
Inhale cobra or up dog.
Exhale downward facing dog.
Warrior 1 on the right.
Step the right foot forward left heel down.
Torso and arms lift up.
Exhale both hands to the floor.
Step back lower down.
Inhale cobra or up dog.
Exhale down dog.
Warrior 1 on the left.
Left foot forward right heel down.
Torso and arms rise up.
Exhale both hands to the floor.
Step back lower down your choice.
Inhale cobra or up dog.
Exhale down dog.
3 breaths.
Breathe in.
Breathe out 1.
Breathe in.
Breathe out 2.
Breathe in.
Breathe out 3.
Look forward.
Step or float your feet to the front.
Inhale halfway lift.
Exhale forward fold.
Coming into chair pose bend your knees.
Lower your seat.
Torso and arms lift.
Exhale mountain pose.
Stand tall.
Hands in prayer.
Heart center.
We'll do that again but kind of add into it a little bit.
Surya namaskar B with a little bit extra.
Coming into chair pose bend your knees.
Lower your seat.
Inhale arms lift.
Exhale forward fold.
Hands to the floor.
Inhale halfway lift.
Exhale step or float back.
Lower down.
Inhale cobra or up dog.
Exhale down dog.
Warrior 1 on the right.
Right foot forward.
Left heel down.
Torso and arms lift up.
Exhale warrior 2.
Hips and chest open to the left.
Right arm forward.
Left arm back.
Inhale reverse warrior.
Right arm lifts up to the ceiling.
Left hand on the back of the left thigh.
Exhale extended side angle.
Right elbow over the right knee.
Left arm reaches up overhead.
Inhale both hands to the floor.
Step back.
Lower down.
Your choice.
Inhale cobra or up dog.
Exhale down dog.
Warrior 1 on the left.
Left foot forward.
Right heel down.
Inhale.
Torso and arms lift.
Exhale warrior 2.
Hips and chest open to the right.
Left arm forward.
Right arm back.
Inhale reverse warrior.
Left arm lifts up.
Exhale extended side angle.
Left elbow over the left thigh.
Right arm reaches up overhead.
Inhale both hands to the floor.
Exhale lower down.
Inhale cobra or up dog.
Exhale down dog.
Three breaths.
Breathe in.
Breathe out 1.
Breathe in.
Breathe out 2.
Breathe in.
Breathe out 3.
Look forward.
Step or float your feet to the front.
Inhale halfway lift.
Exhale forward fold.
Chair pose.
Bend your knees.
Lower your seat.
Inhale torso and arms lift.
Exhale stand tall.
Hands in prayer at heart center.
Coming into chair pose to hold.
Bend your knees.
Lower your seat.
Hands to prayer.
On an exhale take a twist.
Option 1.
Right hand to the right hip.
Left hand to the back of the left hand to the outside of the right knee.
Option 2.
Hands to prayer.
Left elbow over the right knee.
Breathe in.
Breathe out 1.
Breathe in.
Breathe out 2.
Breathe in.
Breathe out 3.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Inhale,
Back to center.
Exhale,
Straighten the legs,
Come into forward fold.
Stay here,
Separate your feet hip distance apart.
Grab onto the big toes in yogic toe lock.
First two fingers hook around the big toe.
One rest on the tip of the big toe.
You can bend the knees here slightly if you like to.
Inhale,
Lengthen the spine forward.
Slide the shoulder blades back.
Exhale,
Fan the elbows out to the sides.
Crown of the head reaches towards the floor.
Let your neck release.
Forward fold here with the big toes.
Breathe in.
Breathe out one.
Inhale.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out,
Five.
Release the big toes.
Inhale,
Halfway lift.
Exhale,
Step or float back.
Lower down,
Your choice.
Inhale,
Cobra or up dog.
Exhale,
Downward facing dog.
Bring the right foot forward,
Left heel down.
Torso and arms come up to warrior two.
Hips and chest are open to the left.
And we'll take the hands and bring them behind your back.
Hold on to opposite elbows.
Nice deep lunge in the right knee.
When you look down,
You can just about see the right big toe inside the right knee.
And the right knee is right over the right heel.
Look over the right shoulder.
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Coming to extended side angle.
Bring the right elbow over the right knee.
Left hand,
Or it can bring the right hand to the floor or a block.
The left hand can be on the left hip or up to the ceiling,
Or reach up overhead.
Holding here,
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Bring the left hand down next to the right.
And then option one will come into a twist.
Actually lets everyone come down to the left knee.
Bring the right hand up to the right knee.
So left hand stays under the left shoulder.
This is option one.
Stay here.
And option two,
Straighten the left leg and reach the right hand up to the ceiling.
So modified revolved side angle.
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Right hand comes down.
Step back.
High push up,
Exhale,
Lower down to the belly.
Coming into sphinx pose.
Slide your hands forward,
Elbows under the shoulders.
Spread your fingers wide,
Hands are shoulder distance apart.
Roll the shoulders back,
Lift through the heart,
Gaze forward,
Relax your legs and glutes.
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Lower the chest,
Hands next to the ribs,
Elbows close to the body.
Inhale,
Lift to cobra or up dog.
Exhale,
Push back,
Downward facing dog.
One breath here,
Breathe in.
And breathe out.
Look forward,
Step or float your feet to the front.
Inhale,
Halfway lift.
Exhale,
Forward fold.
Coming into chair pose.
Bend your knees,
Lower your seat.
Inhale,
Torso comes up,
Lower your feet,
Exhale,
Fold.
Lower your seat,
Inhale,
Torso comes up.
Exhale,
Take a twist to the left.
Option one,
Left hand to the left hip,
Right hand,
The back of the right hand to the outside of the left knee.
Option two,
Hands to prayer,
Right elbow over the left knee.
Breathe in.
Breathe out,
One.
Breathe in.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Inhale,
Center.
Exhale,
Forward fold.
Separate your feet,
Hip distance apart.
This time we'll tuck the hands underneath your feet if you like,
Or you can grab onto the big toes again,
Whichever you prefer.
Straighten the legs if you can,
Or rest the belly on the thighs.
Inhale,
Lengthen forward,
Slide the shoulder blades back.
Exhale,
Deepen your forward fold,
Fan the elbows out to the sides.
Inhale,
Step on the floor.
Formulate a Reality Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Release the hands from underneath.
Inhale,
Come up to a halfway lift.
Exhale,
Step or float back,
Lower down,
Your choice.
Inhale,
Cobra or upward facing dog.
Exhale,
Downward facing dog.
Coming into warrior two on the left side,
Step your left foot forward,
Right heel pivots down.
Torso comes upright,
Hips and chest open to the right side of your mat.
Let's clasp the hands,
Grab onto opposite elbows,
Behind your back,
Nice deep lunge in the left knee,
Gaze over the left shoulder.
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Coming to extended side angle,
Bring the left elbow over the left thigh or the left hand to the floor or block inside the right foot.
Right hand to the right hip or up to the ceiling or up overhead.
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Bring the right hand down.
Coming into revolved side angle,
You can come down to the knee.
We'll bring the right hand under the right shoulder and keep it there for everybody.
Option one,
Right knee down,
Left hand to the left knee for the twist.
Option two,
Straighten the right leg.
Reach the left arm up to the ceiling.
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Left hand comes down,
Step back into high pushup.
Exhale,
Lower down to the belly.
Coming into a version of locust pose,
Shalabhasana.
Bring the hands together behind your back,
Interlace the fingers,
Press the palms together.
Feet together,
Knees together.
On an inhale,
Lift your legs.
Reach the hands up towards the ceiling.
Lift your chest and head,
Look forward.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Lift a little higher,
Breathe in.
Breathe out,
Five,
Lower down.
Hands next to the ribs,
Fingers forward.
Inhale,
Lift a cobra or up dog.
Exhale,
Push back,
Downward facing dog.
One breath here,
Breathe in.
And breathe out.
Bring the right foot forward,
Coming into warrior pose one.
Bring the left heel down,
Torso and arms come upright.
Take the arms,
Reach them in front of you.
Cross the left elbow over the right.
Option one,
Bend your elbows and hold opposite shoulders.
Option two,
Bend your right elbow.
Wrap the left around,
Place the right fingertips in the left palm,
Coming into eagle arms.
Holding here,
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Warrior one with eagle arms left over right.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Release your arms,
Coming into reverse warrior.
Left hand goes down the back of the left thigh.
Right arm reaches up to the ceiling,
Or you could make it a bit of a back bend and reach back if you like.
Holding here,
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
If you wanna go deeper,
Bring the right hand to the back of the right neck and reach up with the right elbow.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Inhale,
Come up,
Straighten the right leg,
Coming into triangle pose.
Adjust your left foot,
So that you might wanna come forward just a little bit.
On an exhale,
Hinge at the right hip joint.
Slide your right hand down to the right shin,
Or the floor,
Or a block.
Left hand to the left hip,
Or up to the ceiling.
Holding here,
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Look down,
Bring both hands down to the floor.
Coming into a low lunge,
Bring the left knee down.
Sink the hips forward.
And we'll take another twist,
Right hand up to the right knee.
You can stay here,
Or come down to the left elbow.
And if you'd like to go further,
Whichever one feels more appealing.
If you'd like to go further,
You can bend your left knee and catch your left foot with the right hand as you take the twist.
Breathe in,
Breathe out,
One.
So you can be up on the left hand,
Or down on the elbow.
Breathe in,
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Come back to center,
One hand on either side of the right foot,
Step back into high push-up.
Exhale,
Lower down to the belly.
Coming into locust pose,
Different variation.
This time,
Arms out to the sides in a T-shaped position,
Palms down,
Feet together,
Knees together.
Inhale,
Lift your legs,
Arms,
Chest,
And hold.
Breathe out,
One.
Looking forward,
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in,
Breathe out,
Four.
Breathe in,
Breathe out,
Five.
Lower down,
Hands next to the ribs,
Elbows close to the body.
Inhale,
Lift a cobra or up dog.
Exhale,
Push back,
Downward facing dog.
One breath in,
Breathe out,
Two.
One breath here,
Breathe in.
And breathe out.
Coming into warrior one on the left.
Bring your left foot to the front,
Right heel comes down,
Torso comes upright.
Bring the arms back into eagle arms,
This time right over left.
Extend your arms forward,
Cross the right elbow over the left elbow,
Option one.
Hold opposite shoulders,
Option two.
Bend your left elbow and wrap the right arm around the front,
Place the left fingertips in the right palm.
Deep lunge here,
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Release the arms,
Coming into reverse warrior.
Left arm reaches up to the ceiling,
Right arm down the back of the right thigh.
Or you can make it a back bend if you prefer.
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
If you'd like to go deeper,
Hold the back of your neck with the left hand and lift up with the elbow,
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Inhale,
Come up,
Straighten the left leg,
Moving into triangle pose.
Adjust your feet as needed.
Straighten your left leg,
Hips and chest are facing the right.
On an exhale,
Hinge at the left hip.
Slide the left hand down to the left shin or the floor or a block.
Right hand to the right hip or you can reach the right hand up to the ceiling.
Rotate the right ribs upward and gaze upward if you like.
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Look down,
Bend your left knee.
Bring the right hand down.
Bring the right knee down to the mat,
Coming into another twist.
Left hand up to the left knee if you like.
Stay here and just sink the hips forward.
If you'd like to go deeper,
You can grab the right foot with your left hand.
Sink the hips forward or you can come down to the elbow.
Whatever feels best,
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Come back to center and bring the left knee next to the right knee so we're down on all fours.
Moving into Ustrasana,
Camel pose.
Come upright on the knees,
Hips and torso upright.
Curl the toes under so the heels are closer to you.
Hands on the hips.
So you can make fists with the hands and place them on the back of the pelvis or that's option one.
Option two,
Reach back and hold onto your heels with your hands.
Shift the hips forward just a little bit,
Holding here.
Breathe in.
Breathe out,
One.
You can look forward up at the ceiling or drop your head back.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Inhale,
Come up and come down to all fours.
We'll thread the needle.
Take the right hand,
Reach it up towards the ceiling.
On an exhale,
Thread the needle.
Bring the right hand underneath the left hand and bring the right shoulder down to the mat,
Right side of your head down to the mat.
The left hand is reaching over to the left side,
Or I'm sorry,
The right hand is reaching over to the left side.
Left hand can stay next to your face or you can slide that hand up overhead,
The top of the mat.
You can keep the knees here or to deepen the twist,
You can extend your left leg back with the toes on the floor.
Holding here,
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Bring your left knee down,
Push into the left hand and come up to all fours.
From here,
We'll do the other side.
Inhale,
Reach the left arm up to the ceiling.
On an exhale,
Thread the needle.
Bring the left hand underneath the right and the left shoulder down to the mat,
Left side of the head down to the mat.
Right hand can stay next to your face or you can slide that arm up overhead to the top of the mat.
You can keep the knees under the hips or to deepen the twist,
You can extend the right leg back and push through the right heel.
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Push into the right hand,
Come back up to all fours.
Coming into puppy pose,
Slide your hands forward.
Keep the hips over the knees and bring your forehead down to the mat.
If you wanna go deeper,
You can bring the chin down or the chest down.
Stay in here,
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Walk your hands back in and step back to downward facing dog.
Looking forward,
Step or hop your feet through to a seated position.
Coming into half boat pose.
Shins up,
Forearms parallel to the shins.
You can hold the backs of the thighs or rest your fingertips on the floor.
Five breaths,
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Bring your feet down.
And coming into a seated Marichis twist.
So extend your left leg forward,
Bend your right knee,
Right foot on the floor.
Few inches between the left thigh and the right foot.
Option one,
Well we're gonna take a twist to the right.
So you can wrap your left arm around the front of the right knee or right shin,
Right hand to the floor behind you.
To go deeper,
Bring that left elbow to the outside of the right thigh.
Inhale,
Lengthen the spine upward.
Exhale,
Take your twist,
Look over the right shoulder.
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Facing forward,
Extend the right leg forward and bend your left knee in towards the chest,
Switching directions.
Wrap the right arm around the front of the left shin,
Left hand to the floor behind you.
Marichu's twist to the left.
Looking over the left shoulder,
You can deepen the twist by bringing the right elbow to the outside of the left thigh.
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Come back to center and back into half boat pose.
Shins up,
Forearms parallel to the shins.
Take a variation if you like.
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Lie down on your back,
Coming into bridge pose.
Bend your knees,
Feet on the floor,
Hands down alongside your hips,
Fingertips just about touch the heels.
When you're ready,
Inhale,
Lift your hips up towards the ceiling.
If you can,
Tuck the shoulders underneath and clasp the hands behind your back.
Hold in here,
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out,
Five.
Lower down.
Roll over to the right side of your body.
Reach the right arm up overhead so that it's extended straight up with the palm facing down.
Legs are straight.
Flex your feet so that you don't tip over.
Slight pike at the hips,
Not a whole lot.
Just enough so you don't tip over.
Left hand is on the floor in front of you.
Bend your right knee,
Grab onto the right big toe in yoga toe lock.
When you're ready,
Extend your left heel up towards the ceiling as far as it'll go.
Holding here,
Breathe in.
Breathe out,
One.
Breathe in.
Breathe out,
Two.
Breathe in.
Breathe out,
Three.
Breathe in.
Breathe out,
Four.
Breathe in.
Breathe out five.
Release the leg.
Roll over to the other side.
So left arm is up.
Palm facing down.
Straight up overhead.
Legs are straight down.
Flex your toes so you don't tip over.
Tiny bit of a pike at the hips.
Right hand's on the floor in front of you.
Bend your right foot,
Right knee.
Grab onto the right big toe in yogic toe lock.
On an exhale,
Extend the right heel up towards the ceiling.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Release the right leg.
Roll over to your back.
Bend your knees.
Put your feet on the floor.
Open your arms wide in a T-shaped position.
Palms down.
Lift your hips up.
Shift them to the left.
Keep the shoulders planted.
Knees up to the chest.
On an exhale,
Drop the knees over toward the right elbow.
If you'd like to deepen the twist,
Straighten your left leg.
Hold the outside of the left foot with the right hand.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Breathe out five.
Come back to center.
Feet to the floor.
Shift the hips to the right.
Knees up toward your chest.
On an exhale,
Knees over towards the left.
If you'd like to go deeper,
Straighten the right leg.
Hold the outside of the left foot with the left,
The right foot with the left hand.
Press the shoulder blades into the mat.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe out four.
Breathe in.
Breathe out five.
Come back to center.
Hug the knees in toward your chest.
And rock yourself up to a seated position.
Coming into one last pose before we get into final relaxation,
Paschimottanasana,
Seated forward fold.
Sit up nice and tall.
Legs extended forward straight.
Toes reaching up towards the ceiling.
Walk your hands forward.
Grab onto the outside edges of your feet or your ankles.
Inhale,
Lengthen.
Tilt the pelvis forward.
Exhale,
Reach the belly toward the thighs.
If the belly doesn't touch the thighs easily,
You can stay here,
Keeping the low back flat,
And just work on tilting the pelvis forward.
If you're ready,
You can go into a forward fold and bring the forehead down toward the shins.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Inhale,
Come up.
And exhale,
Lie flat on your back.
Let your feet flop out to the sides,
Arms down next to you,
Tuck the shoulder blades under,
Palms facing up.
Keep your awareness inside of the body.
Just focus on your breath.
As the body relaxes,
You can readjust your limbs.
Find a little bit more comfort in the pose.
Feeling the breath come in and out through the nose.
Feel the belly and the chest rise with each inhale.
Breathe in.
Breathe out.
Bring your awareness to the center of your chest.
Imagine the breath coming in through the center of the chest and then up and out through the forehead.
Inhaling,
Chest.
Exhaling,
Forehead.
Start to bring movement back to your body,
Moving your hands and your feet.
Give yourself a long stretch.
Bend your knees,
Feet on the floor,
And roll over to one side and push yourself up to sit.
Coming into a comfortable cross-legged position,
Bring your hands together in prayer at heart center.
Bring your hands together in prayer at heart center.
Bow your forehead down to your fingertips.
Thank you for practicing yoga with me today.
I hope you enjoyed the practice,
And I will see you on the next one.
4.9 (50)
Recent Reviews
Amanda
June 6, 2023
Awesome class, thank you! I had to miss your live class today so I took this instead. Exactly what my spine needed. I missed the fun interaction from the live version, but this saved my day. Thank you for offering these recorded tracks!
Giulia
November 28, 2022
Wonderful practice. Thank you Rebecca! Namaste
Scott
November 12, 2022
Excellent vinyasa flow. Thank you!
Tim
May 31, 2022
Excellent!
Artwork
May 17, 2022
Best recorded yoga class on Insight Timer! Thanks Rebecca💖💯👌