Hello everybody!
Today we're going to be doing a twist side bend kind of flow.
I actually recommend you do one of my other flows before doing this one just because it requires a bit more hamstring opening.
So any of the hamstring videos would be a very good prerequisite for this class.
But if you're just coming into it and you want to take this class,
No problem as well.
Let's get started in all fours.
Warm up the spine before we get into it.
Hands planted into the mat,
Knees into the mat.
You can either tuck your toes or untuck your toes.
Whichever one feels better for you.
Starting to relax the head,
Relax the neck.
Taking a few rounds of deep breaths here.
In through your nose,
Out through your nose.
Okay,
Going for a few rounds of cat-cow.
Inhale to arch the spine.
Lower back bends.
Chest comes forward and you draw the shoulder blades together.
Exhale to round.
Pelvis tucks underneath.
Rounding the lower back,
Mid back,
Upper back.
Continue like this.
Articulating the spine,
Getting the spine warmed up for the other poses to come.
Taking your time here.
Really feeling into your body.
Following the pace of your breath.
Following your own speed.
No need to rush through these.
Wherever you are,
Take one more round.
And then we'll meet in a flat back position.
From here,
Bring one hand distance forward,
The other hand one hand distance forward.
Tuck the toes,
Push back,
Downward dog.
In your downward dog,
You can walk the feet out.
Right and left,
Right and left.
Think of pushing your thighs towards the back of the room as you extend the spine long.
Arms straight,
Legs straight.
Bring your knees to the floor and then have a seat.
Legs straight out in front of you.
Okay,
Legs stay straight.
Take the hands to the opposite shoulders.
Lift the elbows up.
Inhale,
Tall.
Exhale,
Twist towards your right.
Come back to centre.
Inhale,
Exhale,
Twist towards your left.
Come back to centre.
Chin to chest,
Round the spine,
Reach forward.
Come back to centre.
Again,
Inhale,
Tall.
Exhale,
Twist towards your right.
Rotate back to centre.
Inhale,
Tall.
Exhale,
Twist towards your left.
Come back to centre.
Good.
Chin to chest,
Round forward.
Really stretch the spine forward.
And then come back to centre.
One more like this.
Inhale,
Tall.
Exhale,
Twist towards your right.
Come back to centre.
Inhale,
Tall.
Exhale,
Twist towards your left.
Back to centre.
Chin to chest,
Round in.
So really try to round the lower back even more as you stretch and reach forward.
Come back to centre.
Good.
And then release.
Turn to face the long edge of your mat.
Take the feet into butterfly shape.
Hold on to the ankles.
Lift the chest tall and then exhale,
Hinge forward.
Come back to centre.
Keep the right leg where it is,
Left leg out,
Straight out in front of you.
Now,
Sole of the right foot to your left inner thigh.
Sitting on your sit bones,
So sit bones grounding into the mat.
Left leg straight,
Flex the left foot.
Inhale,
Arms up.
Reach up tall.
Inhale,
Lengthen.
Exhale,
Twist towards your left.
Keep the upper arms in line with the ears.
Inhale,
Reaching up.
Exhale,
Hinge forward with the flat back.
Hold here.
Come back to centre.
Turn to face the front and then release.
Inhale,
Arms up.
Inhale,
Tall.
Exhale,
Twist towards your left.
Inhale again.
Exhale,
Hinge.
This time,
Take your right hand to the left outer foot or the left shin.
Left hand to the floor beside you.
Inhale,
Lift the chest tall.
Exhale,
Bend the elbows,
Fold forward.
Think of sliding the belly button over your thigh as you reach the crown of the head towards the toes.
Slowly come back to centre.
Inhale,
Arms up.
Take the left hand to your right thigh.
Roll the left shoulder in and take the right arm up and over your ear for a side bend.
So,
Right fingertips towards your left toes and you want to extend out of the lower back,
Bending even deeper.
Breathing into the right side body.
Hold it here.
Good.
Come back to centre and then release.
Bend the left knee,
Switching sides.
Right leg comes out.
So,
Solo the left foot to your right inner thigh.
Flex the right foot and then the right thigh presses into the mat.
Both arms come up.
Inhale,
Tall.
Exhale,
Twist to your right.
Inhale,
Lengthen tall.
Exhale,
Hinge forward.
Just hold here first.
Lengthen through your lower back.
Come up,
Turn to face the front and release.
Inhale,
Arms up.
Inhale,
Tall.
Exhale,
Twist towards your right.
Inhale again.
Exhale,
Hinge forward.
Really reach the fingertips as much as you can.
Now,
Left hand to right outer foot.
Right hand on the floor beside you.
Inhale,
Lift the chest high.
Lift the chest tall.
Exhale,
Bend the elbows.
Fold forward.
Slide the belly button over the thigh.
Crown of the head reaching forward.
Slowly release.
Come up.
Both arms up.
Right hand to your left thigh.
Roll the right shoulder in and then reach towards the right toes.
Rotate the chest open and reach towards the right toes.
So,
You want to lengthen out of your lower back.
Breathing into the left side body as you reach and side bend.
Come back up.
Release.
Take both feet to touch.
Butterfly shape.
Shoulders back.
Chest comes up.
Exhale,
Hinge forward.
Come back up.
Take the hands under your knees.
Bring the knees to touch.
Hands interlaced over your shins.
Forehead to your knees and then slowly coming back up.
Take both arms up over your head.
Exhale,
Release.
Two more.
Inhale,
Arms up.
Exhale,
Release.
One more.
Inhale,
Full stretch.
Exhale,
Release.
That is it for today.
Thank you for joining me on the mat.
