1 Hr Vinyasa Yoga Class (With Love and Positive Vibes!)

oh okay so wherever you are take a comfortable seat and let your eyes softly close so you can sit with your shins crossed if that’s not comfortable do something else you can sit with your knees parallel sitting on your heels or you can just put your feet on the floor with your knees but whatever is a comfortable seat feel free to close your eyes if you haven’t already and begin taking some deeper breaths and as you are sitting and settling in to prepare your mind and your body for your yoga practice take a moment to visualize that there are Yogi’s fight master Yogi’s all around the world right now doing the same thing that you’re doing they’re sitting breathing and just imagine that we’re all in the same room we’re all together IRL in the same place and of course it’s a room full of fight master Yogi’s so everybody is kind and not judgmental and lovely and welcoming and open because I can tell you that I’ve met many of you my master Yogi’s are really amazingly wonderful people so we’re all together and you can feel you can start to feel the positive energy that you’re giving off and that you’re receiving I’m just take a couple more breaths see if on your next inhale you can maybe lengthen up through the crown of the head just a bit more lift and widen your chest opening your heart at the same time your legs and your hips are heavy feeling very grounded and supported announced bring our hands together in Anjali mudra this palms touching with a little bit of space between the palms fingers point out right in front of the center of your chest so Anjali mudra the mudra of reverence of love and we have a little space between the palms so that we can hold the heart energy there and with our hands together holding our heart energy let’s open our practice by uniting all of our energies all of our voices together with the divine sound of ohm so exhale all your air out and then big inhale for Oh breathe in the essence and energy of ohm hmm really sure hands and let your eyes blink open has though again welcome again if you’re just joining so glad you’re here let’s come onto our hands and knees and we’re gonna go into a child’s pose so take your knees wide and then take your hips back to your heels if it doesn’t feel good to have your knees real wide then don’t but if it feels ok and press your hands on the mat and scoot your bottom towards your heels and you can let your head rest on your mat or you can make this with your hands letting your head rest on your hands or palms flat I’m gonna do palms flat – and then just breathe here and imagine you can feel the breath moving through the body as you take the breath in it goes all the way down to the base of the spine and as you exhale it out it moves up through the belly the ribcage and the chest take another long breath and now reach your arms forward take an inhale as you exhale walk your hands to the right and take your hips over to the left and stretch through the left side of your body and relax around your neck you can move your head and shoulders if you like big breath into that left side and then inhale to walk the hands to Center exhale walk your hands to the left and stretch to the right side of the body take the hips over to the right a bit big breaths into the right side of your body coming in a good stretch and then back to Center and now inhale come up onto the knees and take your knees underneath your hips hands in front of the shoulders bring your chest forward lift your chin and tailbone draw your shoulder blades toward the waist and then exhale round your back pull your belly in and up chin toward chest and now return your hips to your heels inhaling here the arms on front but as you exhale sweep them to your low back hook your thumbs or interlace your fingers or get yoga strap grab that now roll your shoulders away from the earth and inhale start to lift the arms if you can keep your palms touching and soft elbow joints just a gentle shoulder stretch gonna warm up before we get in there a little bit deeper take a big breath here and then as you exhale release release the arms down and just let them hang and move them a little bit move your head from side to side and then reclass with the other pinky or other thumb on top roll the shoulder heads away from the earth and inhale start to lift you can let your head while still on the mat if it comfortably dogs you can keep it off than that but keep the back of your neck long instead of looking up just keep it long number to soften your elbows a little bit perhaps touch your palms if you can and then always check back with your breath another big breath here and releasing the arms well reach forward walk your hands shoulders distance apart spread your fingers and then point your thumbs up to the sky so the little pinky finger is on your map so see how this tricep turns down and your bicep lifts to the sky try to keep that rotation but then take your palms flat again and you’ll find you might need to press a little extra into the thumb first finger sides of your hands and press into the base of the fingers as you come up on to your knees keep that rotation as you tuck your toes and come into down dog don’t keep your knees soft hip socket distance apart and then just start to bicycle your legs stretching out one at a time go at the pace that you like and then you can move your head here as well yeah you want to get into the hips a little you can kind of wag your dog tail so just I’m moving a little bit in your down dog in ways that feel nice in your body now start to settle in so if your legs will straighten you can straighten them but keep the knees unlocked firm the muscles draw in through the low belly lift your pelvic floor and breathe let your head just hang arms and ears aligned and then from here come way up onto the toes exhale everything out keep your buns up in the air and lightly stab or hop your feet to your hands then inhale hands to Shin’s or fingertips lengthen your spine keep it long as you exhale bend your knees as much as you need to especially because we’re just warming up and this let your head go side to side here release any tension in the neck and now firming down through the feet inhale sweep the arms up and exhale so Musti teehee which means steady balance so we’ll come to the top of the mat as I pull my pants up I don’t know why they’re not cooperating make sure your feet are hip socket distance apart or you can do big toes together heels slightly apart so the outer edges of your feet are parallel and then firm the legs press evenly through the four corners of your feet lift her arches big breath and we’re gonna do Sirian on the SCAR a the first one we’ll do modified but you don’t have to if you don’t want to and then we’ll do a couple more regular or non modified but you can stick with them out of five so this is your practice it’s always important to take care of your body here we go inhale sweep the arms up exhale hinge from your hip creases and fold inhale come halfway up lengthen exhale step back into plank pose and these can be up or down shift forward lower all the way to your belly bring your hands by the lower ribs press all ten toes down inhale peel your chest up exhale lower tuck your toes knees can be up or down engage your belly and pelvic floor as you exhale press up to plank or modified plank and then lift the knees to down dog and breathe here now remember you can always take a child’s pose whenever you like give yourself a break when you feel like you need a break and if you still need a bicycle the legs here or move a little bit that’s fine take two more long breaths breathing in and out through the nose wherever possible slightly constricting the back of the throat for you Jai pranayama if you can and now inhale come way up onto the toes exhale it all out bend the knees look up past the fingers and lightly step or hop your feet for length and as you inhale and then fold as you exhale now if your legs are straight shift your hips over the heels inhale reach up exhale back to Selma CDE let’s do it got another one this one won’t be modified but you can modify where you are inhale the arms and exhale hinge from the hip creases fold inhale halfway lift exhale to plank knees can be up or down shift forward about an inch chaturanga shoulders no lower than elbows please then inhaling to upward dog or stick with Cobra and exhale back downward facing dog mukha svanasana reconnect with your steady breath firm your arm muscles your leg muscles let’s soften those elbow and knee joints press into the base of your fingers and lift up through your forearms and still turn your triceps back and biceps forward excuse me now we’ll inhale onto the balls of the feet exhale everything out keep your hips high engage your belly and your pelvic floor and as you inhale lightly step or hop and come halfway up our toe it’s an asana and fold on your exhale inhale rising up and exhale samasthiti he so this time well just serie a option to jump back and land in chaturanga so if you jump back don’t land in plank it hurts your elbows I could hurt your low back so trust me on this one it’s better to land in chaturanga but you never have to jump that’s always important to remember inhale reach up hinge from the hip creases exhale inhale lengthen exhale step or float for chaturanga now inhale pressing up shoulders above the wrists and exhale all the way back as you inhale this time let’s lift the right leg first with level hips and now bend your knee and open up your hip and stretch back put a nice open stretch in your hip and then square off your hips again put your toes straight to the earth look up to the hands and step your right foot by your thumb if it doesn’t make it pick it up and put it there it doesn’t have to make it left me down pat up your left knee as needed and inhale reach up a moment pull your right hip back pull your belly in and sink forward lengthen your butt toward the earth because we don’t want too much arch in this low back stretch up for a moment through arrow straight arms relaxed around the neck and then as you exhale let’s circle the arms down and take them on either side of your foot if you have yoga blocks if your hands don’t reach the earth just do that in the hel chest forward nice long spine pull the right hip back as you exhale start to straighten that front leg pull the toes back and fold over the leg ardha hanumanasana we’re gonna move back and forth a couple of times so inhale bend the knee chest forward pull the right hip back open your collarbones exhale and draw back straightening the leg fold forward one more inhale sinking forward pull the right hip back and exhale straighten the leg still pulling the right hip back now we’ll inhale rebend the knee make sure it’s over the ankle keep your left hand on the floor right arm up little twist reach up toward the sky with your fingertips inhale and then exhale sweep it on in a circle inhale stretch it up tall exhale circle one more time reach up inhale big circle exhale and now walk this right foot to the right a little bring your hands on the inside chest forward inhale nice wide collarbones you can stay right with this or you can put your forearms on a block or your forearms on the earth now if the knee goes out try to keep it in but if it won’t cooperate just point your toes in the same direction you always want your middle of your bent knee over the middle toes its breathe here relax your shoulders you can even move your head a little bit here as well take another long breath and then we’re gonna go into twisted lizard so if you’re on your forearms come on up onto your hands turn your right toes to the right I’m gonna keep your left hand down and roll to the little toe side of your back foot and if you can lift up through the hips and then reach through right now twist three nice open chest press out of that shoulder two and one come back to Center and walk that foot in so your hands are on either side and then we’ll come to plank remember knees can always be up or down there chaturanga exhale inhale inna exhale back well do the left leg left leg lifts inhale first of all exhale and open up that hip try to reach your right heel toward the earth press back evenly through the arms and the shoulders ah yes good now square off your hips again put the toes straight to the earth look up at the left hand step it all the way up there and if it doesn’t make it like this showed you pick it up and put it right knee down and pad up at me as needed then we’ll come on up pulling the left hip back lengthening your butt bones down stretch through air straight arms so arms up by the ears if they don’t make it there go wide just go wide but do straighten the elbows you know why because if you don’t straighten your elbows eventually they won’t straighten and how often do you reach your arms up in the air in regular everyday life I mean maybe if you’re at a sporting event but you’re not going to sporting events right now so we don’t do it that often to my point I’ll do it in your yoga take one more breath and then sweep the arms down I’m gonna take the left fingertips actually both hands down and put them on blocks as needed keep this left hip pulling back inhale wide chest a nice open heart and then exhale ardha Hanuman Austin I have split take a breath here press down on that heel pull this leg back then inhale bend the knee chest forward exhale and straight now pull the toes back and fold inhale one more time bend the knee over the ankle you can even look up turn your head side to side I always like to work on the neck exhale straighten the leg in forward fold but keep your spine as long as you can now it will rebound the knee keep your right hand on the earth and yawn the left arm open inhale stretch your fingertips to the sky arrow straight arm and then exhale sweep it around big circle inhaling up exhale sweep and circle and one more reach inhale exhale big circle around reach it up now walk your left foot to the left a little take your right to your left and your right hand inside the foot for the lizard so once again you can stay right here you can go down elbows or your forearms on your block or forearms on the earth if that works but this Annie you might want to go out to the side try to press it in toward your shoulder but if that’s not happening just make sure your toes are pointed in the same direction as your knee and breathe move your head if you’d like but soften any tension especially in the neck in the shoulders take a couple breaths here ah just opening up that hip I know sometimes this can feel very intense so just back off and do what works for your body you don’t have to make it so uncomfortable a good indicator is your breath if your breath is choppy or it’s super fast or you’re not breathing then you’re probably going a little too deep into your pose all right if you’re on your forearms to make your way onto your hands again for twisted lizard we’re gonna keep the right hand down turn the left toes out to the left and we will roll to the little toe side of the back foot you can also roll to the little toe side of the front foot and then reach up and press out of that bottom shoulder this leg can stay down if the lifting isn’t working so well and breathe just two breaths here and to really sit back down and then bring your left foot in so your hands are on either side and step to plank you could go right to down dog and stay or exhale chaturanga inhaling up and exhaling back to down dog now from here we’re gonna take a few breaths so stretch back and get some nice length through your spine spinning the triceps back draw your lower belly in and up and your pelvic floor in and up firm the legs your heels should be disappeared behind your middle toes so you can see your heels the inside or the outside make your adjustments let’s take one more big breath here and then we’ll inhale come on to the balls of the feet exhale bend the knees keep your hips high engage your belly and pelvic floor Bundys and then inhale lightly step around come into ardha uttanasana and fold exhale let your head hang Silverheels with the legs are straight rise up inhale look up greeting the Sun whether it’s out or not and exhale we’re gonna do some standing poses so turn and face the long side of your mat and step out nice and wide so if you do have a yoga block have it handy if you have to put one on each side otherwise we’ll start with the right leg so remember your right leg is turn it out and have your block handy near it so be able to reach make sure you’re lined up heel to arch I have my fancy new mat and it has lines on it which is I just love inhale arms out to shoulder height and exhale bend the knee pull belly in look at your knee and make sure it’s right over the ankle and pointed over your middle toes I’m not gonna stay here that long but so one of the requests was Halfmoon pose so we’re getting to that first reverse your warrior and exhale Bend into that knee and now inhale straighten the leg for reverse triangle pose stay for your exhale and then we’ll come on up for triangle pose if you like a shorter stance you’ll walk it in hinge from your hip crease and reach reach reach reach reach reach reach reach when you can’t reach any more take your hand down wherever it goes wherever it lands reach up through the right arm trick one asana would teach the tricking asana bring your bottom ribs forward your top ropes back try to lengthen from your front hip crease through the armpit really long and then firm the legs without locking the knees it’s tricky keep pressing into the big toe mount of your right foot drawing this front hip under you is if you could lean against a wall you could lean against a wall it feels really good now take your left hand to your hip look down to the floor if you’ve got your block you’ll pick it up now take it in front of you so that your shoulder is right above your wrist and float your back leg up point your toes straight ahead and then add your arm if you like and breathe find a spot to focus on something that’s not moving that will help with your balance balance is different on different days don’t take it personally from here we’re gonna just very slowly and gracefully as we can bend the front knee we’re gonna land in warrior two so if you can pick up your right fingertips balance a moment and then set it down to warrior two fancy ah and then do the other side straightening the legs feet to parallel for a moment then left leg out back toes in make sure you got heel to arch still and then arms up inhale and exhale bend the knee so if you shortened your stance for triangle pose or mm-hmm or you didn’t excuse me mm-hmm you just want to make sure your knee is over your ankle so double-check that and point it right over your middle toes relax your shoulders and like the first side we’re not going to stay here all that long keep pressing into your front heel and then drop your right arm reverse a side stretch exhale Bend inhale straight and slowly stay for your exhale relax your shoulder and then we’ll inhale come on up set up for triangle pose I always shorten the stance because it’s more stable for me but if you’re tight and your hamstrings your legs you don’t have to shorten your our knees up hinge from your hip crease and reach and then reach and then reach a little bit more when you couldn’t possibly reach any more let the hand fall wherever it lands doesn’t matter how deep you get into a stretch because as you know Yoga is not about the pose it is an inside job breathe here bring your bottom ribs forward spin your top ribs back and lengthen from this hip crease through the armpit as much as you can and then relax around your neck and shoulders only look up at your top hand if it doesn’t hurt your neck keep pressing into the big toe mound of your left foot drawing that hip under now we’ll bring the right hand to the hip a little pack here look down to the floor bend the knee I’m gonna take the left fingertips forward so that the wrist is below the shoulder as the right leg floats up then if you’re steady reach up I remember you might want your block here I like blocks I use them in my yoga pal all the time I was used the props there because I think that they help us get deeper into our poses and they helped us become more stable in our poses take another breath here keep reaching this top sitting bone toward the heel and then we’ll see if we can find just a slight bit of balance before we come out so bending that left knee we’re reaching the left fingertips forward and then slowly setting it down right into warrior two tada and think in just a moment give yourself a pat on the back good work and then straighten the leg and bring your feet to parallel point your toes in a little so if the outer edges of your feet are parallel hmm inhale your arms to shoulder height exhale interlace your fingers or hook your thumbs behind you open the chest inhale look up lengthen hinge from the hips exhale forward I remember your elbows are gonna want to lock here so soften the elbow joints as you breathe confirm your outer hips and inner thighs imagine you’re holding a big beach ball between your inner thighs and then carefully shift your weight toward the balls of the feet if you’re finding that it’s not all hanging out in the heels that’s where it likes to hang out take another breath here and just let your exhales allow you to stretch a little bit but if you can never pushy and then inhale F we can let’s turn the toes out the heels in we had a goddess pose goddess pose request so we’re gonna bend the knees there’s go side to side so your toes are out but you still want your knees over the middle toes lift your hip points towards your lower ribs come to Center lengthen your butt toward the earth and then take the arms up inhale bring your right arm on top of the left Eagle arms sink in and lift your pelvic floor lift your belly just three breaths I promise it’s not gonna be forever but we are going to hold some poses in a moment one more big breath sink in and then you’ll release the arms and inhale straighten the legs reach up like a big winner one because you are a big winner and then bring your hands back to your hips toes out still we’re gonna come back into goddess pose whoo and again we’ll just Rock go side to side and the shoulders turn your head get loose and then we’ll come to Center making sure the knee over the middle toes drop your butt lift your hip points inhale arms out to shoulder height exhale left over right so you can always do this shoulders are tight right so do this is your option get you this touch back to the hands or if you can touch the palms touch palms as long as you feel stretch that’s all we care about and just a few breaths here I think in a little lower if you can but still tell chip how slightly forward so your low back isn’t arching and those knees want to drift in so press them back I know your tricks I’ve been there one more breath and then slowly release the arms stretch the legs winner haha bring your feet to parallel bring your hands onto your hips and then we’re gonna take the arms out one more time so toes will be in heels out so the outer edges are parallel again reach up take the opposite interlace or the opposite thumb on top roll the shoulders back inhale lengthen hinge from the hip creases come down with a nice long spine as you exhale the crown of the head is reaching toward the floor it may or may not touch soften the elbow joints if you can touch your palms touch them because that helps to soften the elbow joints I think yes it does for me from your outer hips in the center hold that giant beach ball and then check where the weight is in the feet if it’s on the heels carefully shifted forward breathe keep that lower belly lifted I look for engaged now I’ll slowly come up with a nice long spine as you inhale ah release your arms take him out to shoulder height big breath in bend the knees step or hop feet together and to the top of the mats unless you to you hmm let’s take the feet hip socket distance apart inhale and reach exhale and fold and pause here for a moment so take your fingers and interlace and take it to the back of your skull like right at the base and just let the weight of your arms traction your neck a little you can have your knees bent it’s totally fine if they’re straight though shift the weight again toward the balls of the feet let’s release the arms lightly nod your head yes turn it side to side and then hands to hips and inhale to come up whoo so um we had another request for warrior 3 Oh warrior 3 you’re a hard one so I want to we’re gonna do that next but I want to give you just a couple little little tips whenever you take your leg back behind you your hip wants to open up so knees the wall so I don’t follow while I’m showing so this is called extension on the leg of the hip and your hip wants to open up so that your toes would go out to the side so in warrior 3 it’s important that you keep your pelvis neutral so when you lift this leg you’re gonna lift it from the inner thigh and drop this outer hip down and then you can see your toes are pointed straight down to the earth okay now if warrior 3 is hard for you like it is for me have two blocks at the front of your mat that’s what I would do all right back to samus to eat well in hell which gita’ so not your pose exhale and fold inhale halfway lift exhale you can always just go to down dog and stay or step or float Turner I’m not inhaling up exhale stretching back right leg inhale lift it up so right here just notice are your toes pointed straight to the earth you don’t have to lift the leg high the higher you lift it the more it’s going to want to open so make sure your pelvis is neutral here your toes are pointed straight down to the earth pull your belly in and keep the left hip pinned into Center now look up at the hands we’re gonna step this right foot all the way up stay on the ball the back foot for Crescent high lunge pull right hip back lengthen through the low back pull the belly in I’m gonna hold here for a moment so right now our hips are neutral and we want to keep them neutral the whole time if you have blocks you’re gonna place your hands in a moment on the blocks if you don’t you can have your fingertips on the floor as well or you can keep your arms up now the most challenging oh what’s the word the most challenging position in warrior three is arms by the ears it’s a little bit easier to have your arms by your sides or even hands at heart so let’s start with arms at the sides lean forward walk your back foot in a little make sure this these toes didn’t turn it in or out when you’re ready I’ll start to lift the back leg from the inner thigh make sure your toes are pointed straight to the earth you’re gonna have hands on blocks here keep your arms by your sides or reach them in line with the ears Bundys Bundys Bundys pull your belly in and up and your pelvic floor and if you fall out of it no big deal I’m surprised I haven’t yet it keeps stretching through the arms and the leg one more breath and we’re gonna slowly return to Crescent pose oh nice work inhale here exhale through vinyasa or go right to down dog your choice chaturanga and exhale up down or Cobras and inhale and down down exhale take a breath here and then as you inhale lift your left leg up so level hips to look and see that your left toes or pointed down straight to the earth so if you can’t see them your hips probably opening up and we don’t want that you want level hips so just get a feel for it here look up to the hands lightly step the left foot up stay on the ball the back foot make sure you have space between your feet if you’re wobbly here make more space between your feet and add the arms arrow straight of course make sure the left knee is over the ankle and if you feel artsy here or you don’t feel any stretch in this leg bend the knee a little tilt the pelvis forward zip in your belly pull the left hip back and then straighten and you’ll probably feel something good are you breathing now remember you can have your hands on the blocks the whole time and just work the leg it’s still a lot of work believe me you’re gonna have hands at heart center you have arms by your side so let’s come in with arms by the sides lean forward pull your belly and lift your pelvic floor walk this back foot in a little bit make sure the front toes are not turning in or out and then start to lift your back leg from your inner thighs to keep dropping that hip down toes points straight to the earth engage your Bundys use the wall if you need it find a spot to focus on maybe reach the arms up maybe not and breathe and engage but relax your shoulders one more breath oh it’s the harder side for me and then we’ll slowly make our way back to Crescent glad that one’s over inhale here you guys you exhale are gonna come down to plank and then knees can be up or down as you shift forward and lower to your belly Shawna bass enough interlace your fingers press your pubic bone down lengthen your butt to your heels press all 10 toenails down and then roll your shoulders up away from your mat keep your belly lifted and lift everything up keep the back of your neck nice and long just two more breaths here and release bring your head down you can rest your forehead or you can rest a one ear down and then on the other side well rested or down let’s breathe here it’s nice to just completely sink in want to go any tension I’m gonna bring your head back to Center and take the opposite interlace roll the shoulder heads away from the earth pull the belly in lengthen but to heal and lift keep those elbows soft and our thighs are lifting toward the sky outer hips are rolling down to the earth yes couple more wraps keep lifting keep the back of your neck long and let it go take your other ear down if you took one ear down or take your forehead down are you new chin whichever wherever your head is relax it take a couple long smooth breaths and let your body just be jello we release everything okay now come back to Center this is one of the shoulder stretches I’ve been working on I’m going to take the arms out to the side so make sure that you don’t have any anything on the sides of you and I’m gonna take your feet together actually I’m gonna roll it where it’s at four so I don’t want to confuse myself so I’m going to go this way because if I roll in my right side first I’m going the other way then I can’t see ya so arms at shoulder height no roll all the way onto your right side of your body then pick up your left foot bring it behind you take it flat take your left hand behind your back somewhere back there you’re gonna find your right arm if you find it slide it down so that you can find your other hand and interlace or clasp this could be plenty more than enough and you can stay right here or you can also take your right foot and make like bridge feet so out or feet parallel both feet down heels are underneath and then the last thing is nine I can understand that everybody has a pony tail but imagine have a pony tail that you’re wearing in the back your head and turn it toward the floor and breathe so if you’re clasping your hands make sure to soften your elbows oh that’s a good one it gets really him there doesn’t it try to stay here for five long breaths and if you have tight shoulders like 99.5% of people do remember this one you can do it in your home practice on your own and work up to three minutes on each side it is it’s intense you don’t want to do three minutes right away you’re gonna take one more breath and then we’re gonna unclasp the hands at their clasped stretch out the bottom leg and roll back to your belly the arms out to the sides and you stay right as you are but I I’m gonna turn around so again I can face you arms out wrists and shoulders in line to the other side so roll first onto the left side of your body and then take your right leg your top leg behind you flat on the floor toes point in a little so the outer edge of the foot spare allel take your right hands behind your back somewhere back there is another hand if you can find it interlace your fingers or you can hook your thumbs again this might be plenty and more than enough you might not find your hand back there it’s all okay but to go deeper you if you’re there left foot flat toes will point in a little bit and then the last thing is up toward the ceiling and ponytail towards the years so your legs are pretty much in the same position if they would be in bridge pose so double check that and then breathe here and find some cyka cyka means comfort so I know in this one like wait what how can I find that well you can find it in your breath you could find it in your gaze see if you can find it anywhere in your body so check in with your breath if you can’t do long smooth inhales and exhales and you might be in a little too deep one more and then if your clasped you’re gonna release your clasp stretch out your left leg and roll yourself back on to your belly and then just bring your arms in rest your chin or rest one ear down and let everything be soup or having relaxed so you rest your forehead also and whatever works whatever feels nice just any position where you can release all your tension let it all go here’s another shoulder stretch I’ve been working on myself bring your right forearm in front of your left so both forearms are parallel at the front of the mat and then start to slide your hands in the opposite directions you just keep sliding and sliding and walking the fingers away from each other as much as you comfortably can and then once you get to your final destination oh I don’t know if you can hear me at all because I just like I’m gonna do it like this so when you do it your arms will be closer to your chest but if I do with my arms right on my chest I don’t think my microphone will work so I’m gonna modify a little bit so just breathing here and once again find some suka some ease and comfort in your pose see if there’s anyplace else that you can relax and let go a bit deeper sometimes we’re holding tension in our bodies and we’re not aware of it so take a moment to do a scan of your body and see if you can find any tension and then to come out of this one you know slowly bring your forearms back to being parallel at the front of mat and then rest a moment taking when you’re down where your chin or your forehead really take a deep breath here so exhale just become cello super soft everywhere hey we have just one more side so coming back up we’ll bring the left forearm in front of the right so your forearms are parallel to each other and parallel to the front of the mat and then you’ll just start to walk them apart away from it walk the hands away from each other a little spider fingers and walk them away so if I didn’t have on a microphone this is what it would look like boom because I have my microphone on I can’t go as far but you go as far as what’s comfortable for you and then just let your chin rest on your arms and breathe and then do that body scan again and just notice if you’re holding any place in your body and then to a mind scan and just be an observer of your thoughts never a critic just observe whatever thoughts come and then let them flow it on away and then bring your attention back to your breath your long smooth inhales and exhales as you find even more release in your shoulders and in your entire body at least same tension in the belly the neck the hips anywhere you can two more deep breaths then as you take your next inhale to start to bring your hands back towards the center and your elbows and forms parallel and then take your rest with your chin down or your forehead or one ear the other ear if you did the other ear after the other side you know what I mean relax relax relax so the other request today that was a lot of requests for this one this pigeon pose my mastery though you seem to love pigeon it’s a favorite on my yoga pal as well bring your hands by your low ribs inhale to Cobra or updog oh so much freedom and those shoulders and then to down dog exhale alright to lift the right leg up inhale as you exhale bend the knee bring your right ankle over by your left wrist now this shin contrary to popular belief doesn’t ever have to be parallel with the front of the mat it really has to do with how this leg bone sits into the socket so you do what works for you if you have any knee pain and I’m not kidding any knee pain don’t do this pose because it’s not good for your knee do this one instead or if you know another hip opener that you like that doesn’t hurt your knees you could do that one if you’re in Pigeon make sure you’re not rolling off to your right hip prop it up with a pillow or block toes behind you inhale you can stay right where you are or you can exhale to your forearms or you can exhale all the way down resting your forehead or resting your chin or you can extend the arms in front of you as well or if you’ve got a pillow or blanket you can rest your head on that as well too so once you get into your pigeon pose you’re just gonna try to do the best that you can to breathe evenly and release tension in your body as well as in your mind can imagine that you’re breathing sending breath directly to your right hip you can even imagine that breath has a color the color for the second chakra where the hips are is orange so if that resonates with you you can use the color orange if you don’t want you you can use any color you like but sometimes when you add a little visualization it can help to connect more your mind with your body and then whatever comes up in your mind just observe the thoughts the matter they’re kind of like clouds they just float by always returning your attention to your breath we’ll stay for I don’t know another 30 seconds or so so during this next little portion of your pigeon pose every time you inhale imagine that you’re breathing in health peace and joy and every time you exhale imagine you’re sending it out top all beings everywhere so exhaling health peace and joy continue sinking in releasing that tension even if it’s just for a moment the hardest pose in yoga is letting go so last few brats make them long stretch them out you should take your next inhale if you’re on your forearms begin to walk your hands up and then we’ll tuck our back toes oh and we’re gonna stretch this right leg out so just slowly give it a stretch and a band and a stretch make a circle with it if that feels nice either way or both ways I’m gonna circle the ankle and then set it down for the other side I’ll inhale left leg up and if you’re on your back doing figure 4 thread the needle then you’ll also switch to the other side exhale bring your left foot up near your right wrist and check to see if you’re rolling onto the left side prop it up now even if the first side pigeon did not hurt your knee but the second side does you’ll do your thread that needle make sure this ankle is flexed and draw this bent leg hip forward I should practice it okay okay because there is no knee stretching in yoga okay remember that back toes straight behind you you can stay up on the hands the whole time where you can exhale to the forearms or all the way down if you choose if you’ve got a pillow or a folded blanket you could rest your head on that and just take a little time to get into your comfortable pigeon pose you can shift a little bit in the beginning and then once you get to where you have a nice stretch but it’s not so intense that you want to come out of it right away but it’s a good stretch once you get there and just stay and as you’re settling in or maybe you’re already settled do that body scan again just stop it or start sorry at the crown of your head and move down through your face your neck and your shoulders and your upper arms your lower arms keep moving down through your chest oh and don’t forget your neck your throat the back of your neck check in with your chest your upper back and shoulders your middle back around to the front of your rib cage if I can releasing tension in your belly and your lower back and when you come to your hips see if you can release any tension in both of them even that left one and then keep scanning down through the legs the straight one and the bent one Popeyes hamstrings and then the lower legs the calves the shins make sure your knees are happy and then scanned your ankles and your feet every part of your body releasing tension every breath and for this last 30 seconds or so every time you inhale breathing health peace and joy every time you exhale send it out to all beings everywhere health peace and joy no just coming to the last breath or two why’d you take your next inhale if you’re down make your way back and then we’ll tuck those back toes and if you’re doing thread the needle on your back you can roll to your right side and join us in down dog stretching out that leg slowly bending and straightening it big circle both directions or one direction so go out the ankle whatever you like and then we’ll set the foot down we’re gonna come to seated so I look forward bend the knees keep the hips high lightly step or hop to sit and then roll carefully on to your back with your knees bent and shift your hips off to the right a little and drop your knees to the left and you could cross right over left or not if you want to get fancy today and show your fans so this right reach with your with your left hand and stretch it out this bottom right you’ll reach with your right hand and stretch it in the other direction it’s a little crazy I know so something different this top leg won’t straighten you can always keep the knee bent but it’s something to do either way turn your belly up toward the sky and if this position doesn’t work for you a crazy business that I’m doing then don’t do it stick with the regular twist never matters how deep you get into a stretch when you feel a stretch that’s important that’s the circulation that’s the energy moving in your body take three big breaths wherever you are turn in your belly toward the sky relax around your neck and shoulders and then we’ll slowly release and bring your hips back to center with your knees bent and then shift your hips off to the left a little and drop your knees to the right you need me on top of me you could cross left knee on top of right knee looking over the left shoulder as long as that’s okay on your neck or the fancy one is right hand to the top leg and stretch that leg out left hand to the bottom foot and stretch that one the other way and breathe turn your belly toward the sky and take deep smooth breaths one more long breath here and then slowly release bringing your hips and your knees back to Center and it’s time for shavasana so lengthen your sitting bones away from your waist and draw your shoulder blades away from your ears and then extend the legs let your feet flop in or out arms by your sides palms faced up now if your lower back is ever cranky here you can bend your knees keep your feet on the floor or roll up a blanket or if you haven’t happen to have a bolster you can put that underneath your knees mmm I always like to if I have a blanket handy just a little roll under my neck or if you happen to have a neck roll but once again do what you need to do to kind of settle into a comfortable position and then once you get there stay try not to fidgets try not to move just be quiet mind quiet body shavasana rest all right where you are just start to bring your attention back into your body taking a few longer breaths but stay lying down as I read our quote for this week cuz it’s a little bit longer and you can just relax this is from the book called seven how many days though we can be extraordinary thirty thousand mornings give or take is all we’re given if you’re 26 you still have 20,000 left if you’re 54 you still have 10,000 an accident or an illness could change that of course but let’s count on you to remain safe and healthy all of your allotted life in which case you still have plenty of time sort of we get to think of life as an inexhaustible well yet everything happens only a certain number of times and a very small number really how many more times will you remember a certain afternoon of your childhood some afternoon that’s so deeply a part of your being that you can’t even conceive of your life without it perhaps four or five times more perhaps not even that how many more times will you watch the full moon rise perhaps twenty but yet it all seems limitless thirty thousand mornings and we’ll spend some of them on the treadmill or doing yoga or fighting traffic or standing in line at the coffee shop but just be sure to spend some of yours seeking and savoring the real beauty mystery and adventure of your days this is your life do not miss a day of it start to make some movements and your fingers and your toes your hands and your feet take a long stretch overhead and then roll yourself onto your right side and pause there moments and I seriously would like for you to thank yourself and honor yourself for showing up today I know it’s not always easy to show up for our practice not always easy to show up for our self-care and you did so I’m proud of you and be proud of you too use your left hand to come on up let your head come last and comfortable seats and bring your hands together hands the forehead to remind you to have clear and loving thoughts hands to the heart reminding you to have clear and loving intentions hands to the mouth reminding you to have clear and loving communication sending out this positive energy that we created together as a wonderful loving group let’s send it out to all beings everywhere namaste the light in me recognizes honors and salutes and loves the light in you

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