1 Hour Ashtanga Yoga Inspired Vinyasa (Feel So Good)

welcome to fight master yoga where it’s not about the pose and you don’t have to be perfect hi I’m Leslie fight master today’s class ashtanga yoga inspired vinyasa feels so good so come to the top of your mat big toes touching feels slightly apart or feet hip sockets distance apart bring your hands together close your eyes and begin your you Jai pranayama breathing in and out through the nose slightly constricting the back of the throat as you breathe finding your Center grounding down through the core four corners of the feet firming the muscles and remember focus on your breath don’t worry about the poses just be sure that nothing is painful that’s all you need to focus on push the pause button take a rest whenever you need one Ashtanga Yoga is pretty vigorous so do what you can and that is always perfect so we’ll begin with a seria Namaskar a to warm up so taking a breath exhale the hands down inhale sweep the arms up look up if it’s okay on your neck exhale hinge from the hips fold uttanasana bend the knees if you need inhale lengthen halfway exhale step to plank pose knees can be up or down as you lower all the way to the floor for the first one on your inhale just peel the chest up for Cobra and as you exhale tuck the toes knees can be up or down as you press up and lift back into down dog so this first down dog feel free to move a little bit bicycling the legs and moving the head so remember to also keep your Bundys engaged during your practice so odeon Abunda is the low belly lifted in an up and mula bandha is the pelvic floor muscles all the muscles in the pelvic floor lifted and engaged this will help you find your center balance and power keep your breath nice and steady inhales and exhales equal so inhale way up on the toes exhale everything out step or jump forward inhale lengthen the spine and exhale to fold in house sweep the arms up keep the ribs in belly in exhales I must eat to eat same thing you can do it exact same way if you like inhale sweep the arms up exhale hinge from the hips and fold inhale lengthen halfway exhale step into plank or if you jump you’ll jump and land in chaturanga shoulders no lower than the elbows knees up or down inhale upward facing dog or stick with Cobra exhale lift the hips use your Bundys to stretch back into down dog and now even out the breath pressing the weight up through the hips and reaching it down into the heels if your legs are straight then be sure to firm your leg muscles without locking your knees I’m the same with the arm muscles firm them spin the triceps back biceps forward press into the base of the fingers lift the forearms Just Breathe I always return your attention to your breath I’ll inhale onto the toes hips high exhale everything out step or hop forward inhale lengthen the spine exhale keep the length as you fold inhale root through the feet so we eat the arms up look up lengthen and exhale saw must eat the heat and again seria a inhale reaching up high exhale hinge from the hips and fold inhale lengthen the spine half way exhale step or float chaturanga inhale press through the hands and feet full breath in up dog exhale stretch all the way back and breathe hair long smooth breaths keep a steady Drishti your gazing point traditional Trish T in Ashtanga is at your navel but if your neck doesn’t like that to keep a steady gaze between the knees or the feet it is just part of keeping your focus saw the perhaps keeping the Bundys engaged keeping your steady Drishti or gaze all helps to quiet the mind keeping you present inhale onto the toes look forward step or float forward exhale halfway up and fold inhale sweep the arms up and exhale saw Musti – he now count one in some skirts a higham inhale reach the arms and do a exhale fold today knee inhale lengthen chat wari exhale step or float to chaturanga pancha inhale press through the hands and feet shoulders above wrists shots exhale stretch to down dog breathing here pull the ribs in belly in 1 exhale long breaths two exhale three inhale exhale four inhale exhale five inhale exhale inhale again exhale then inhale way up onto the toes exhale your air out step or float sup da lengthen halfway ah Sh toe fold now I inhale reaching up exhale solemn Musti thei seria Namaskar B inhale bend the knees drop the hips with ticket asana exhale belly to thighs and then fold inhale lengthen exhale step or float chaturanga excuse me inhale press to up dog and exhale stretch to down dog so we’ll do this one modified inhale float the right leg up exhale step it up by the right hand spin the back heel down and then inhale warrior one we’re taking an extra breath for this first one then exhale return the hands down chaturanga inhale press through the hands and feet full breath exhale stretch all the way back inhale left leg lifts exhale step it up by the hands spin the back heel down line up heel to heel or wider inhale warrior one left knee over ankle and then exhale return the hands down chaturanga inhale pressing into up dog or Cobra exhale stretching all the way back to down dog breathe here even hang out the breath when we get to Syria B I can sometimes be more difficult to keep your breath steady but the more that you do it the easier it becomes so with this Surya B we just did we added an extra breath with lifting the leg the next ones that we do we won’t have that extra breath but if you need it then you take it and eventually he probably won’t need it anymore remember to firm the abdominals in the pelvic floor as you stretch back and if you need a rest take a child’s pose and push pause otherwise inhale way up onto the toes hips high exhale everything out step or hop forward inhale lengthen and fold exhale as you inhale bend the knees drop the hips reaching up look up and come to stance I must eat theme and again inhale bend your knees and drop your hips sit back exhale belly to thighs and fold inhale lengthen exhale step or float to chaturanga inhale press through the hands and feet exhale stretch all the way back so this time right away right foot steps back heel is down inhale warrior one one breath and then exhale right the breath down through chaturanga inhale pressing up stretch the front of the body exhale stretch all the way back inhale left foot steps back heel is down and rise up warrior one and exhale lower back down elbows and belly lifted inhale pressing up exhale stretch all the way back and breathe return to your banda singh gauging the low belly lifting through the public floor and stretch back keeping the arms and the legs firm study or Stata but find some ease and comfort in the breath the gaze around the neck for supa equal amounts of data and sukham and half repose inhale way up onto the toes exhale it out keep your hips high belly in step or float inhale halfway lift fold as you exhale inhale bend the knees drop your hips reaching up and exhale some must hit the heat again I’ll try the Sun skirt a come and help on the knees and do a exhale fold 13e inhale lengthen jut wari exhale step or float punch ah inhale press through the hands and feet shots exhale stretch back right foot steps up inhale reaching up ah SH toe exhale and lower chaturanga no I inhale to press up – ah exhale stretch to down dog a cut a sha left foot steps back heel is down inhale to come up and you are – ah exhale and lower chaturanga try oh – ah press up take the breath in shut or – ah stretch all the way back and breathe one inhale exhale lengthen the breath to inhale exhale three inhale exhale four inhale exhale inhale way up onto the toes exhale it all out hips I step or float or – ah lengthen Sapta – ah fold ah Sh toe inhale bending the knees exhale some musty deep one more inhale bending the knees sit back high exhale belly to thighs and straighten the legs fold inhale lengthen exhale step or float chaturanga inhale press through the hands and feet and exhale stretching back inhale right foot steps back heel is down rise up knee over ankle Veerabhadra sauna exhale and lower down elbows in inhale or Davalloo Kashan asana exhale Auto Mooka inhale left foot steps back heel is down rise up heel to heel or wider knee over ankle exhale return chaturanga inhale press open the front of the body full breath exhale floating back to down dog breathe here evening out the breath engaging the Bundys and find your steady trusty focal point see where you can strengthen and firm and where you can relax and find some comfort inhale coming way up onto the toes exhale bend the knees look past the fingers hips high step or float inhale halfway lift exhale to fold inhale bend the knees drop the hips weight is in the heels reach up exhale saw must eat the pot in gustafson on step or hop your feet hips width apart hands onto the hips as you inhale lift the chest stretch the front of the body as you exhale hinge from your hip creases grab your big toes with your first two fingers wrap them around bend the knees as needed and inhale lengthen keep that length and fold exhale breathe keep the belly pulled in and up and the pelvic floor as well if your legs are straight shift the way toward the balls of your feet hips over heels steady breath as you lengthen the crown of the head toward the floor and then soften the muscles around the neck he’s huge I keeping you focused inhale come halfway up pata hasta sana stepping your patas on your hostas feed onto the hands get your toes to the creases of the wrist bend the knees as needed lengthen inhale unfold exhale and breathe and again if your legs are straight shift the weight toward the balls of the feet keeping the leg muscles firmed again concentrate on that steady breath muscles of legs firm if they’re straight shoulders gaze breath comfortable inhale look up exhale return hands to hips inhale come up with a long spine turn to the long side of your mats then step your feet out nice and wide for wood to trikonasana right leg out back toes inhale to arch inhale take the arms shoulder height exhale hinge from the hip crease reach out and down stretching through the right arm the left hand can go on the shin the foot a block traditionally in Ashtanga you take the first fingers and hold the big toe of the left foot you can do that as well if it’s comfortable for you but most importantly breathe and I’ll create length through your spine as you exhale bring your bottom ribs forward spin your top ribs back find some softness around the neck if it doesn’t feel good to look up with your head you don’t have to inhale come up feet to parallel turn your left leg all the way out back toes in heel to arch inhale lengthen exhale hinge from the hip crease reach out and down take your right hand wherever sorry your left hand wherever it falls if you are taking it to the floor or a yoga block take it on the little toe side of the foot then I’ll help you to draw that left hip under you and lean your torso back over the thigh so imagine you have a wall behind you and your left hip is touching it your upper back touches as well soften around the neck if it hurts pinic to look up look forward or down instead engaging your bun does just another breath look down to the foot inhale to come up poverty trick on us in a turn and face the back of your mat walk your right foot to the right a little make sure those left toes face the front left corner of that mat inhale reaching up take your left hand to the inside or the outside of the foot or on the shin pull the right hip back turn and then add the right arm up you can always keep the right hand at the low back as needed twisting from above the waist so make sure that your hips are level you can use your right hand kind of like a windshield wiper across the top of your hips making sure that they’re even every inhale lengthen from your belly through the crown of the head every exhale turn the ribcage gently keep pressing into the big toe mound of your right foot and ground down through the outer edge of your back foot and really engage the belly and the pelvic floor muscles that will help stability look down inhale come up and windmill around to the front walk your left foot over to the left make sure your right toes face the front right corner of the mat and then inhale right arm up as you exhale hinge from the hips reach for take your right hand down inside the foots on the shin or outside of the foot lengthen as you inhale you pulling that left hip back as you twist reach up through the left arm or keep it on the low back and make sure the hips are level if you have a yoga block you can also use that here on the inside or the outside of the foot now focusing them on the breath and make sure that you keep the low belly muscles engaged pelvic floor muscles lifted and then squeeze the outer hips and inner thighs towards Center you’re holding a rolled-up towel between the bias and you have to keep it there that’ll all help with your stability I should breathe looking down inhale come on up to Center and the next Hale step back to the top of the mat so Musti – he would sheet a posh asana turn again to the lungs let the mat step your feet out a little bit wider right leg out back toes in heel to arch bend the knee over the ankle lean four tick right forearm to right thigh sweep the left arm over pinky side of the hand down option to take your right hand down to the floor on the little toe side of the foot or on a block or you can hold on to your ankle breathe in here press to the outer edge of your back foot press down into the front heel and lengthen through the torso look down inhale come up straighten your right leg turn your left leg all the way out heel to arch alignment bend the knee over the ankle lean forward left forearm to left thigh reach the right arm up and over spin the tricep down you can keep your left forearm on thigh or take the hand to the floor or a block and breathe one long line of energy from your fingertips of your right hand all the way down to the little toe side of your back foot stretch make sure the knee stays in line with the middle toes just another breath or two and then inhale come on up straighten the leg and now we’re gonna twist it so turning the right leg all the way face your hips and shoulders to the back of the mat heel to heel or wider bend your right knee over the ankle and then take your left arm across and twist so make sure that your back knee is okay you can pick up the back heel if there’s too much sensation on the back knee you can keep hands at heart center or mm-hmm take the left hand down to the mat and reach the right arm up and over it’s a little deeper do what you can do just breathe and twist the best that you can remember to relax around the neck soften your jaw and keep your Bundys engaged so much as you can inhale come on up and windmill around to face the front walk the left foot to the left inhale square up hips and shoulders to the front exhale bending your left knee take your right arm across palms touch and again if your back knee does not like the back foot flat then take the ball take the heel up and come onto the ball of the foot it’s a pretty intense pose sorry I don’t know what’s going on with my throat reaching your left arm forward and taking her sorry right on for the left hand to the floor is going quite deeper so do what you can it can keep hands at heart center this is just an option to go deeper if you wish keep pulling that left hip back sending the right hip forward we want to keep the hips as the level as possible inhale come up and exhale back to some US titi prasarita padottanasana turned to the long side of the mat point your toes in a little bit toward one another firm the legs hands on hips inhale look up exhale hinging from your head stick your fingertips down inhale once again lengthen the spine keep your length as you exhale and fold that’s your elbows Bend any amount if they do shift your hips over your heel so let’s move the weight toward the balls of the feet a bit the head may or may not rest on the floor and then lift your shoulders up away from the ears and keep those Bundys engaged gaze off the tip of the nose that’s called massage a Drishti inhale come halfway up lengthen exhale hands to hips inhale all the way up inhale take your arms out to shoulder height exhale return hands to hips for B position look up lengthen on your inhale keep your hands on your hips as you come forward crown of the head may or may not touch but do your best to widen across your chest and lift your elbows toward each other gently shift the weight or the balls of the feet lift your low belly your pelvic floor muscles firm your outer hips and inner thighs gaze gently off the tip of the nose keeping the breath steady as you inhale make your way up with a nice long spine take the arms out and step back to the front of your mats I must eat to eat we’re gonna do some balancing grounding through the left leg we’ll pick up the rights you can hold onto the shin or you can take your big toe of the right foot wrap the first two fingers around it if you have a strap handy you can use that do your best to drop the outer right hip down squeeze the left hip in lots of Bundys keep the shoulders right above the hips as you exhale start to open the leg to the right looking over the left shoulder you can always bend the knee if you come out of the pose it’s okay just come back in some days are harder than others to balance in how the need of Center if it’s bent stretch it out and hold it up if you can worth a few breaths drop that outer right hip somedays balance is really hard this was a hard balance day for me today but that’s okay I just keep going and release we’ll go to the other side so grounding down through the right leg pick up the left leg keeping the knee bent holding the shin dropping that outer hip or reaching for the big toe and extending the leg or if you have a strap or a towel you can wrap that around the ball of the foot and hold that keep your Bundys engaged find a steady focal point something that’s not moving to help with your balance as you exhale take the leg out to the left turn and look over the right shoulder if possible breathe and he can be bent or straight inhale make your way back to Center exhale hold the leg up hands to hips hold it up as high as you’re able and breathe keep the shoulders right above the hips and then release a little bit better on the second side for me but good thing we don’t have to be perfect bring your hands behind you either press your fists or palms together step your right foot back and then pivot walk the right foot to the right a little heel to heel or wider square up hips and shoulders inhale lengthen exhale hinging from the hips to come forward parsvottanasana so we want the hips to be level so as you press down into the big toe mound of your right hip press cap – in and pull the right hip back keep the collar bones wide lifting shoulder heads away from the floor and breathe and use your Bundys they help here inhale come up and pivot to face the front walk your left foot over to the left the back toes face the front corner of the mat inhale to lengthen exhale hinge from the hips to come forward pulling the left hip back as you press into the big toe mound of the left foot let’s make sure the legs are firm but at the same time keep a little softness in the knee joint so that they don’t go past straight pad a Drishti gazing toward the foot inhale make your way up and exhale back to the top of the maps some musty to Heath I’ll inhale to reach the arms up as you exhale hinge from your hips and fold inhale halfway lift and exhale step or float for chaturanga as you inhale pressing up on your exhale stretch all the way back for utkatasana so just inhale come way up onto the toes exhale it all out pull the belly in step or hop forward and then sit back chair pose and we’ll hold this one for five breaths so weight into the heels inner thighs press down look up unless that bothers your neck and then belly to thighs full forward or take your knees into the armpits gaze forward pick it up into bakasana use your vonda’s squeeze outer hips inner thighs step or float back chaturanga in now press through the hands and the feet exhale downward dog now step the right foot up back heel down for warrior one we’re gonna hold this one for about five breaths make sure your knee is over your ankle pull your right hip back gaze is up hasta or da hands up or if I bothers your neck look forward palms touch but if your shoulders feel tight keep your arms shoulders distance remember to keep the low belly lifted lengthen through the low back straighten the right leg pivot walk your left foot to the left a little and bend the knee over the ankle second side pull the left hip back lengthen through the back body and soften the front ribs down engage your Bundys and breathe now I’ll make our way to warrior two so you gotta move your feet heel to arch and then extend the arms outs you might even need a little longer stance make sure the right knee is over sorry the left knee is over the ankle pointed over the middle toes and breathe here gazing over the fingertips hah stutter ste then in the house straighten the left leg turn the right leg all the way out and bend the knee over the ankle make sure the knee is right over the middle toes now at this point you may be looking at me doing the opposite leg it’s totally fine in the beginning I was mirroring you doing what you were doing and then now I am NOT so I hope you’re not too confused but just go with it make sure you do both legs and then you’re fine windmill the arms down step back to plank and lower to chaturanga inhale press up through the hands and feet exhale stretch it all the way back going to come through to seated so as you inhale come way up onto the toes exhale bend the knees keep the belly lifted step or hop cross your shins and sit down and the legs bring your hands right next to your hips sit up as tall as you can pull the toes back and breathe long smooth wooja breaths and even here keep the engagement of your bun dusts as you pull your toes back make sure your heels are pressing down to keep the legs firm paschimottanasana hold the legs or the feet inhale lengthen exhale hinging from the hips forward paw daughters she gazing at the feet or if you’re down a little lower look at your shins even out your breath and even here engage your Bundys that’s often around your neck inhale head up exhale go in a little deeper if you can for a few more breaths make sure to keep the legs engaged daddy breath steady gaze inhale is head up exhale to release bring your hands next to your hips cross your ankles and pick it up anything at all and sit back down bring your hands behind you fingertips facing forward or if it bothers your wrists turn the hands out lift up reverse table keeping the knees bends or sit back down straighten the legs and come up this is pervo tune asana if the legs are straight press your feet firmly into the floor let your head go back unless it bothers the neck firm your Bundys breathe chin in and lower back down hands right in front of the hips a little pick it up anything at all step or float back chaturanga inhale press through hands and feet and exhale to down dog just for a breath so inhale come way up onto the toes exhale it out look pass the fingers step or hop to sit take the right leg either take the ankle just above the right knee or to the inside of the thigh or take right heel to navel bring it across for half Lotus bring your right hand behind you hold your shirt or your big toe left hand reaches for the foot and folds our tabata padma paschimottanasana take care of your knees and ankles if half Lotus doesn’t feel if it hurts you then don’t do it let’s put it that way remember it’s not about the pose keep your breath steady inhale head up exhale to release hands by hips cross the ankles pick it up sit back down extend the legs for the left side so take the left ankle just above the knee you can take it to the inside of the thigh or left heel to navel bring it across set it down on the thigh take the left hand behind your back grab your toe or your shirt right hand forward exhale fold breathe and keep your steady gaze towards your foot or towards your shin evening out your breath inhale lift your head and exhale to release hands just in front of the hips cross the ankles pick up anything at all roll forward to step or float chaturanga you can also skip that part and just stay sitting inhale pressing up and exhale back and then just one breath so inhale way up on the toes exhale it out step or hop back and sit extending the legs and then bend your right knee back you can prop up your left hip with a block or a blanket reaching forward for the left foot lengthen inhale extend exhale your left knee is bending back with the knee pointed straight ahead and the heel just to the outside of the left hip if that doesn’t work for you then just keep both legs straight ahead and fold I don’t want to hurt our knees engaging your Bundys relax around the neck inhale head up exhale to release cross your ankles press down pick it up sitting down extend the legs and now I’ll bend the left knee back you can prop up the right hip that helps inhale lengthen reaching for the foot of the leg exhale to extend this is taereung Luca eka pada paschimottanasana if it hurts your knee or your foot ankle then just extend both legs forward and take a forward fold that way remember it’s not about the pose and no pose is worth hurting your body over ever so take care of you inhale head up exhale to release cross your ankles press down pick it up you can stay here or float back to chaturanga inhale pressing through the hands and feet and exhale stretching all the way back just for a breath so we’ll inhale up onto the toes exhale bend the knees hips high stepper hop and sit extend the legs bending the right leg heel is right in front of the hips there’s a little space between the legs right arm forward reach it forward wrap it around the leg left arm comes behind holding your right hand or holding your shirt hinging forward if you can and keep that left leg active pull the toes back press the heel down and then roll your left shoulder away from the mat so you’re widening through the collarbones maaah reach a sauna a most importantly breathe inhale is head up exhale to release cross your ankles press down pick it up sit back down on to the left side so the left heel is in line with the hip there’s space between the foot and the leg reach forward with the left arm wrap it around right arm behind the back hold something exhale extending forward or not press down on that right heel pulling the toes back firming the leg and do your best to roll your right shoulder away from the mat but most importantly steady breath keep that slight constriction in the back of the throat giving your sound giving breath ear sound inhale come up cross the ankles press down pick it up stay or float back chaturanga inhale upward facing dog and then exhale downward facing dog just a breath so inhale way up onto the toes exhale bend the knees look past the fingers step or float extend the legs Mari choice and a/c bend your right knee right foot on the floor right hand behind your back inhale left arm up exhale take it across and twist keep the left heel pressing down on the floor pull the toes back keep that like active if you like you can wrap it the left hand comes behind wraps around the leg right hand behind but it is just an option so sometimes if you wrap it and then you’re not steady then it’s better to keep that hand on the floor and just keep your left arm to the outside of the right leg it’s a twist so either way it’s perfect head to Center come back to Center cross the ankles press down pick it up extend the legs bending the left leg the foot is right to the inside of the thigh left hand behind writer and up exhale take it across and twist make sure the right leg stays active as you inhale lengthen through the torso all the way up to the crown of your head as you exhale roll your left shoulder back and turn through the ribcage twist engage your Bundys here as well lifting the low belly and the pelvic floor most importantly steady even you Jai so the sound your which I breath makes helps to keep you focused head to Center unwind cross your ankles press down pick it up stay or float back to chaturanga inhale press through the hands and feets exhale stretch all the way back and come onto the toes inhale exhale it out bend the knees look past the fingers lightly step or hop back just seated navasana pose sit up nice and tall lean back feet up you can hold on behind the thighs or reach your fingertips forward lift your chest knees can be bent or straight engage your Bundys here the important thing in addition to the breath is keeping your back straight instead of letting it round now cross your ankles press down pick up anything at all sit back down boat pose again you can always hold behind the thighs keeping the knees bent or you can straighten the legs but lift the chest keep the spine long breathe and release cross the ankles and pick it up sit back down one more navasana again hold behind the thighs knees can be better straight lift your chest lengthen through your spine engage your Bundys just another breath you’ve got this good job cross the ankles press down pick it up and then lower onto your back for bridge pose heels are right underneath the knees you can also take advil your asana wheel pose if you like inhale pressing up low back mid back maybe upper back roll the shoulders under interlace the fingers or keep the palms flat inner thighs spin down lengthen your buns toward the backs of your knees and keep your neck long as you breathe so we don’t really rest very much in between our bridges and or wheel poses urn fit on your asanas so release come down and just take a breath and then we’ll set up again either another bridge or hands up by the ears for Earth for remember pause at the crown of the head and then go up inhale pick it up bridge or wheel again lengthen sitting bones to backs of knees press your shoulder blades it’s the back part of the lower mid back towards your chest to widen across your collarbones so think of this as a front opening more than a backbend come on down take a breath I do one more bridge or you can do wheel I’m going to add for this time so pausing at the crown of the head line up wrists and elbows and then press up make sure the outer edges of your feet are still parallel spin the inner thighs down and stretch through the front of the body engage your Bundys even here as you breathe now if you’re all the way up and heard of it on your aisle severing your chin to your chest first and then lower come on down and hug your knees in rock here a little bit side to side get your low back a tiny massage you can roll to your right and press up or roll back and forth take a couple rocks why not and then come all the way up to seat it extend the legs pull the toes back press the heels down reach for the feet or the legs inhale lengthen through the spine exhale hinging at the hip creases come forward paschimottanasana that makes sure you have a steady gaze that your head doesn’t drop so we have a line of energy from the base of the spine through the crown of the head that’s a big line of energy called sheshu Menotti so when we practice our yoga or breathing to open up and clear out that energy channel that’s where all your chakras are and we want those chakras to be free inhale come up slowly lower onto your back you can use your hands to lower inhale lift your legs now you can stay right here with your legs lift it if you practice shoulder stand you’re gonna watch first if you haven’t but you’ll take your feet behind you roll the shoulders under and then take your hands to your lower back as you continue make sure your elbows don’t go wider than your shoulders and as you continue it you might start to walk the hands down toward the maps reach your butt towards your heels keep your chin away from your chest shoulderstand is not one of my favorites due to a neck injury a few years ago so not staying very long so we’re gonna take the feet you can stay longer and push pause if you like feet to the floor now lift your butt to the ceiling lengthen your spine you can hold on to your low back or interlace the fingers with the shoulders rolled under this is halasana and now we’ll bend the knees a little bit or if they touch the floor you can let them touch the floor and squeeze on the outsides of your ears this is called karna pinned asana ear pressure pose I think it’s actually quite calming releasing the hands we’re gonna roll out slowly and when you get the hips to the hands make sure your hands are underneath your hips you can always bend the knees to take the feet down then press up on to your forearms and elbows lift your chest and take your head back motsi us and a fish pose your head does not have to touch the floor if it hurts your neck and then you’ll just lift your chin toward your chest and try to widen across the collarbones keep your legs firm engage those Bundys and breathe release hug your knees into your chest roll yourself up pick up your hips lift it up either stay here or float back chaturanga inhale press through hands and feet and exhale stretch back to down dog so we’ll give you a couple of options for sure sauna sheersh-asana head stands so if you don’t take headstand then you’ll forearms down interlace fingers for dolphin and then you can practice dolphin plank and hold it for as long as you can comfortably cuz that’s gonna build all your muscles for headstand and you can also make your way back to dolphin you can move between those poses if headstand is new to you use a wall make sure on the crown of the head that’s why I stuck my thumb’s in my ears and touched at the top elbows no wider than shoulders the back of head rests in the hands at the wall the knuckles touch never kick up to the wall just lift one leg at a time to come up to the wall if you’ve been doing this a while without the wall and you can start to come up both legs at the same time you’ll walk your feet until your hips go past your shoulders and then they start to lift remember only about 30% of the weight should be on your head the rest of us getting lifted away with your shoulders and your belly muscles your bun does they’re really engaging all of your muscles here and then if you are up at the wall you’ll come back one leg at a time if you’re doing both your hips have to go past your shoulders keep the Bundys firm and come down slowly as slowly as you can and then Child’s Pose turn your head from side to side for a moment so remember never kicking up into a headstand only lifting from here come to plank pose exhale lower chaturanga inhale press to up dog exhale stretch back to downward facing dog and we’ll come forward come way up onto the toes exhale it out bend the knees look up step or hop to seated for baddha Padma and a bound Lotus so you can cross at the shins that’s option one or right heel to navel bring it across left leg on top that’s lotus hold your elbows behind your back or you might be able to reach around and grab your toes so crossing at the shins our Lotus and then exhale hinge from the hips and fold bound Lotus draw your belly in just take a moment here sealing in the benefits of all of your work your practice and how making your way up free anima trough first finger and thumb together just let the pomp the pads of the first finger and thumb lightly touch close your eyes and breathe Jana is wisdom breathing here connect to your internal innate wisdom and then our last poses booth plot the heat it’s the upward Lotus so if your students are cross you’re gonna pick up anything you can it’s easier to get everything up if you’re in Lotus but don’t hurt your knees so lift up anything you can and breathe keep your gaze forward don’t let your head drop engage those bundles like crazy keep breathing lift lift lift you’ve got this you can do it keep lifting and then let it go from here if you’re in Lotus you can stay in it come on to your knees if your shins are crossed come on to your knees get those elbows to come in just to the outsides of your torso and then stretch back chaturanga inhaling up dog exhale downward dog or you could skip that whole vinyasa and way up onto the toes inhale exhale it out engage Bundys look forward step or hop and since shavasana so make your way onto your back make sure to lengthen your sitting bones toward the backs of your knees draw your shoulder blades down away from your ears watch your feet flap open or turn inward whatever’s natural and comfortable and now just forget about your breath just let the breath breathe you releasing any tension let your body be heavy our quote today comes from Abraham Hicks if you know that all as well you know all you need to know and if you know life is supposed to be fun you know more than almost anybody else nose pressed for a few minutes quiet mind quiet body shavasana all right where you are to get tea per breath start to move hands and feet stretch through your arms and your legs and then bend your knees and roll yourself onto your right side and pause here a moment honoring yourself and thanking yourself for showing up you did a great job press yourself up to seat it bring the hands together bring your hands to your forehead reminding you to have clear and loving thoughts hands to heart reminding you to have clear and loving intentions and hands to your mouth reminding you to have clear and loving communication sending positive energy out to all beings everywhere namaste if you enjoy today’s class try this Ashtanga intro class a lot of people love it and did you know that today’s class is part of my hatha yoga joy 30-day program for the entire program click this playlist

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