60 Minute Well Rounded Vinyasa Flow Yoga Class – Five Parks Yoga

any requests got it shake it off get back into the body okay so we're gonna do a 60-minute just really well-rounded vinyasa flow so a little bit of everything okay we're going to start seated today so go ahead and come into a comfortable seat you can come into sukhasan an easy pose half Lotus full Lotus or if that's too much and the hips are tight you can always fit on a block so just find a comfortable seat find a tall spine relax the shoulders down away from the ears lift through the crown of the head rest the hands palms face down or palms face up on the knees and then take a deep inhale through the nose fill all the way up hold it at the top and then let it go through them out just one more like that inhale through the nose fall all the way up see if you can just hold it for a bead at the top and then let it go through the mouth a nice long exhale draw a belly button back towards spine engage the core and then let's start to come into our je breath so inhaling and exhaling through the nose the gentle constriction to the back of the throat lips are sealed and the breath starts to become longer and slower and just become aware of the sensations in the body as we connect to the breath so feeling our seat on the ground feeling the air on our skin listening to the sounds around us for these last five breasts if there's any place in the body that we're holding tension or tightness just try and bring your awareness to that spot bring the breath to that spot last full breath in our seated meditation the bottom of the exhale can blink the eyes open and on the next inhale let's reach both arms up overhead exhale to the right bring right hand and right elbow down toward the floor reach left arm up and across keep that left shoulder in line with the left hip and keep both sitting bones grounded on the floor inhale back through Center and exhale in the opposite direction reaching the right fingertips up and across rolling the right shoulder in line with the right hip well sitting bones grounded on the floor and then inhale back through Center and let's just flow exhale to the right inhale through Center so work with the pace of your breath exhale to the left just opening up and warming up our side stretching through the ribs down to the hip last one on this side and heel back to Center and let's take a twist left hand to right knee right hand out behind keep the shoulders right over the hips and start to look out over the right shoulder inhale back through Center and exhale to the opposite side right hand to left knee left hand out behind keep the shoulders stacked right over the hips look out over the left shoulder and then inhale back through Center exhale take both hands behind the back for chest expansion interlace the hands press the fists down open through the chest lift the gaze and then exhale hinge at the hips coming all the way down for have releases toward the floor fists come up and over the back of the head working the palms of the hands towards one another on the next inhale come all the way back up release the hands and come into a tabletop position so placing the shoulders right over the wrists and the hips right over the knees tops of the feet flat to the floor nice flat back three cat-cows inhale release belly lifts through crown of head and tailbone and then as we exhale round the spine drawing the tailbone down toward the floor in the gaze toward navel Center at the pace of your own breath the inhale brings us to cow the exhale brings us to cat and we'll take one more round of cat and cow with the breath and then after we complete this exhale we'll return to a tabletop position finding a nice flat back and keeping the right hand grounded on the floor let's lift that left arm all the way up open up the chest take the gaze up and then exhale thread the needle left arm comes behind the right come onto the left shoulder in the left ear keep the hips high take one more full breath here inhale unwind reach up open through the chest exhale release and switch sides on the inhale right arm reaches up take the gaze up toward the fingers and then exhale right arm behind left come onto right shoulder in right here keep the hips high take one full breath here on the inhale unwind exhale release tabletop position let's come into downward facing dog tucking all ten toes under pressing the heels down toward the ground lifting the tailbone up toward the sky start to find some movement here in our first downward-facing dog just releasing the calves opening up through the hamstrings head is nice and heavy the neck is long we're really grounding down through the tips of our fingers take three more breaths in downward facing dog last inhale here exhale look toward the hands walk float step the feet forward and then come into ragdoll generous bend the knees rest the torso on the legs take opposite hand the opposite elbow and just let the head dangle so the gaze is back at the back of the mat we can find movement here as well if we want coming back and forth maybe bending and straightening the legs where you can just hang just let the back side of the body open up one more breath release the hands down toward the mat and then heel toe the feet together and then very slowly round all the way up to standing head comes last arms hang heavy and then when we come to a stand take a couple of shoulder rolls in both directions a couple of neck rolls and then find a nice strong Tadasana Mountain Pose so spreading the toes wide like rounding down through the feet engaging through the quads palms face out fingers face down standing nice and tall crown of the head reaching up toward the sky on the next inhale both arms up overhead and just like we did at the beginning of class we're going to flow right arm down lean to the right inhale back to Center exhale left arm down lean to the left just one more time on each side inhale exhale inhale exhale inhale back to Center exhale cactus the arms inhale through Center exhale hinge at the hips come down forward fold this time we're working towards straighter legs it's okay if they're still bent hold here for another breath really stretching and focusing on the hamstrings exhale inhale rise up this time with a flat back reaching off to the side come all the way up tall mountain exhale to the right inhale to Center exhale to the left inhale to Center exhale cactus the arms inhale to Center exhale forward fold come all the way down this time inhale halfway lift find monkey pose pause here draw the shoulders away from the ears reach through the crown of the head take one more inhale exhale forward fold come all the way down plant the hands on the mat and step back plank pose hold here in plank keep the feet right in line with the hips and the wrists right underneath the shoulders so warming up the core here really engage the core by drawing the belly button back toward the spine nice tight abdominals here and then check in with the quads so legs are nice and tight supporting us as we hold the pose for one more inhale exhale shift for look forward and slowly come all the way down tops of feet flat to the floor three rolling Cobras inhale peel the chest off the floor reach through the crown of the head exhale we'll just tap that forehead down onto the floor and then two more times so engaging the back body use the strength in your back to lift your chest and just one more inhale bhujangasana cobra pose exhale release tuck the toes under press up through tabletop or plank and then come back to downward facing dog inhale here exhale inhale right leg lifts exhale bring right knee to rip to the nose look past your hands inhale right leg high exhale knee to nose step through low lunge release left knee down on to the floor inhale both arms up overhead keep that right knee over the right ankle and hold here take one more inhale exhale hands to the floor inhale right leg high back to three-legged dog see if you can do it without dragging it exhale right knee to nose and then step through low lunge this time keep that back knee off the floor rise up Crescent lunge hold here for five breaths drawing the shoulders down away from the ears stacking that right knee right over the right ankle really strong back leg we're working the leg towards straight so kay if it's still bent two more breaths last inhale and on the exhale come forward to standing splits so you're going to kind of launch yourself onto that right leg lift the left leg high all five toes of the left foot point toward the floor and the gaze is back at the back of the mat we can play with our balance here holding on to the ankle with one or both hands always hands can be on the floor for support though one last inhale exhale step way back low lunge inhale rise up Crescent lunge already been here exhale warrior two and hold here for five breaths roll the shoulders down away from the ears gaze out across the front fingertips and then continue to draw the right knee tour the right pinky toe so we can see the right big toe when we look down two more breaths last inhale exhale windmill the arms down to low lunge step back plank pose and then lower chaturanga this time we can come halfway or all the way down hovering at 90 degrees in the arms inhale to Cobra or upward facing dog and exhale back to downward facing dog let's take that on the other side so lift that left leg high knee to nose exhale lift the left leg high knee to nose exhale step through low lunge release the back knee to the floor lift both arms up overhead for crescent moon feel that nice stretch in the right hip shoulders release away from the ears fingers reach toward the sky inhale exhale hands to the floor inhale left leg high so try not to drag it on the mat use your core strength and step it through again this time the right knee stays lifted off the floor inhale rise up Crescent lunge hold here for five breaths try to keep the hips squared so we're drawing that left hip back and right hip forward and we're squeezing inner thighs in toward each other last inhale exhale standing splits find a little momentum as we lift that right leg off the floor head relaxes down gaze is back five toes pointing down toward the floor one or both hands can come off the mat and around the ankle for a half or a full bind or hands can stay on the floor last inhale here and then exhale very lightly step back low lunge inhale rise up Crescent lunge exhale warrior two sink low into the hips and then open the hips and the shoulders to the side being mindful that the left knee isn't buckling in soft gaze across front fingertips strong quad the back leg working toward a straight leg two more breaths inhale and then on the exhale windmill the arms down step back plank pose lower chaturanga inhale Cobra or updog exhale downward facing dog one inhale big exhale inhale right leg lifts exhale knee to nose right leg lifts inhale knee to nose okay we're adding on one more inhale right leg high exhale knee to nose step through inhale Crescent lunge rise up exhale standing splits on the inhale come up to standing staff so try to keep that left leg off the floor we reach it through arms extend up overhead knee comes to 90 or straight on the exhale bring that knee to 90 if it's not and we're going to start to round down reaching for the foot coming into standing head to knee pose interlace the hands underneath the left foot and then press that foot down stretching through the upper back so that the leg is at 90 you can stay here or move on and begin to straighten that leg and then you can stay here or start to bend the elbows and take the forehead toward the knee looking down at the right toes slowly release keep that left foot off the floor if you can and reach the hand around for the inside of the foot right arm reaches to the sky knees come together stay here for dance or prep or we can start to kick that foot into the hand even if the foot doesn't come very high off still find that kick last breath okay so come back from the kick release to Mountain Pose inhale both arms up overhead exhale forward fold inhale monkey pose exhale chaturanga step or float back halfway or all the way down inhale to upward facing dog exhale back to downward facing dog inhale exhale left leg lifts inhale exhale low lunge rise up Crescent lunge on the inhale exhale standing splits come forward hands come to the ankle or to the floor on the next inhale we're coming up to standing staff nice and slow with control trying to keep that right foot off the floor if possible bring it to 90 degrees or straight hold here if the legs not at 90 bring it to 90 and as we exhale we're going to round the spine nice and slow reaching both hands underneath the right foot interlacing the hands beneath the foot and then we'll start to press that foot down toward the floor increasing the stretch in our upper back and then hold here or experiment with kicking the foot forward we still stay rounded over that right leg then you can stay here draw the elbows down and in in the forehead down toward the knee hold here now very slowly come through to dancer pose we're going to kick that foot back and take it from the inside with the right hand left hand reaches up knees draw together shoulders and hips are squared to the front you can stay here and dance or prep or begin to kick that foot into the hand even if the foot doesn't lift high find that active kick very slowly start to release Mountain Pose inhale both arms up overhead exhale forward fold uttanasana inhale halfway lift monkey exhale chaturanga inhale upward facing dog exhale downward facing dog inhale exhale inhale right leg lifts exhale low lunge I forgot on the other side too okay just kidding three-legged dog inhale and we'll catch up on the other side I promise even you out exhale knee to nose ok we're adding on one more so inhale lift exhale inhale lift exhale and last one inhale lift little core work for you exhale step through all right inhale rise up Crescent lunge exhale standing splits inhale standing staff and this time exhale airplane so left leg reaches back arms come in line or parallel to the floor palms face down take one more inhale here and then as we exhale we're going to bring left foot to meet right and sit down into our chair three breaths inhale exhale bring all the way back into the heels you can wiggle the toes reaching through the fingertips last inhale exhale forward fold inhale monkey exhale chaturanga inhale updog exhale down dog all right are you ready seven on the left side you might get tired but we'll catch up so we're even all right left leg lifts inhale exhale knee to nose well that's one keep going two three for all right only three more to go excellent this is our last one lift step through it's kind of a different experience doing it that way left reach up Crescent lunge inhale standing splits exhale inhale exhale come through standing stuff inhale reach up exhale airplane sweep it back inhale exhale keep both hips Square to the floor fingers reaching back chest nice and wide one last inhale right foot meets left chair pose sink the hips low lift the arms high squeeze the inner thighs toward one another active in the fingertips try not to hunched up the shoulders by the ears one more inhale exhale forward fold inhale monkey exhale chaturanga inhale upward facing dog exhale downward facing dog go ahead and come down to a seat grab a drink of water I thought all right so we're gonna do a little core work from on our back so when you're ready go ahead and lay down so bring both arms alongside the body and lift you can even slide your thumbs right underneath your bum and then lift both legs up overhead so you're stamping the sky with your feet flexing those toes back the whole entire low back is pressed to the floor so if you're feeling an arch make an adjustment so the low back presses down you'll feel the ABS engage I'm about 45 degrees forward hold here again if you feel an arch in your low back press it down I'm about halfway down press that low back down challenging challenging challenging bring your legs to hover and without whipping your legs draw them back up okay now keep the right leg up lower your left leg to hover lift your shoulders off the floor and reach your fingers towards your toes good and then little pulses here for 10987 modification is to drop that left knee to the floor to hold on to the right leg four three two one hug knees into the chest lift both legs up toward the sky lower the right leg to hover reach your arms forward towards your toes lift your shoulders off the floor and pulse for ten nine eight seven six five four three two one hug both knees into the chest and then just take one little roll on the spine and then come up to a seat plant your feet flat to the floor it need instance apart and then bring your hands behind you fingers are going to point toward the heels and the wrists are going to be underneath the shoulders going to come up into reverse tabletop make any adjustments so we have this nice alignment knees over ankles shoulders over wrists you can look up toward the sky if the neck feels okay can release it back if you don't feel any tingling or crunching okay we're going to come bring hips butt between the hands to hover and see if you can really pull it up up up up up and then back to reverse tabletop and again hips between heels I'm sorry between hands hover pull up mula bandha your root lock and then lift again come back hold hover lift lift lift lift lift lift lift and release good job okay paschimottanasana seated forward fold find your sitting bones on the ground just rock back and forth reach those heels forward flex the toes back arms up overhead inhale and exhale come forward mmm-hmm lift both arms up overhead and release the hands down by the side keep the left leg extended right foot is going to come up and over the outside of the left knee toes point up hand behind the hip left arm up and twist left elbow the outside of right knee got over that right shoulder for one more breath and release and we'll switch sides right leg is going to extend left leg comes up and over to the outside of the right knee left hand behind left hip right arm up and over and hook it to the outside of the left knee palm faces out shoulders stay over the hips look out over the left shoulder and release and cross over the ankles maybe a chaturanga we'll meet back in downward facing dog if you want to pop through chaturanga you can otherwise just step back downward facing dog find that deep je breath again and lift the right leg high just one exhale knee to nose right leg high inhale need a nose step through nal Crescent lunge exhale standing splits pause here hold standing splits or take jiva squats left knee behind right knee or play around with a couple of handstand kicks so we'll be here for about three more breaths just working on whatever you want to work on last breath we'll meet back in standing splits come through standing staff inhale exhale airplane sweep that left leg back reach the arms back inhale here exhale airplane lunge step back inhale rise up Crescent lunge just for the transition exhale warrior two inhale five pointed star reach up toes point out exhale prayer squat hands to heart hold here drawing that tailbone down shoulders relaxed away from the ears and then press both knees toward both pinky toes again keep the shoulders right over the hips option last couple breast lift the heels release the heels of their lifted inhale rise up five-pointed star exhale forward fold hinging at the hips heels behind the toes come all the way down so you can reach the hands toward the heels or place them underneath the shoulders or if you want to play with an inversion or an arm balance that's an option here we'll be here for about five more breaths nice nice nice nice last breath and then inhale very slowly rise back up five-pointed star exhale warrior two to the front of the mat inhale reverse warrior exhale half moon pose ardha chandrasana step onto that right foot stack shoulders and hips can play by taking the right hand off the floor or taking the gaze off the floor inhale exhale step back square the hips to low lunge inhale plank pose exhale chaturanga upward facing dog inhale downward facing dog exhale to the other side inhale left leg lifts exhale knee to nose left leg high inhale exhale knee to nose step through inhale Crescent lunge rise up exhale standing splits and hold here okay so experiment on this side as well you can hold standing splits you can take jiva squats right knee behind left knee building strengthen the thigh the hip or you can take handstand kicks building a little cardiovascular last breath we'll meet in standing splits and then very slowly right leg comes through standing staff reach the arms up kick the foot forward and then airplane pose take an inhale here in airplane and then exhale airplane lunge step back inhale back through Crescent exhale warrior two inhale five pointed star exhale hands through heart sink down and then flip those fingers so they point to the floor and then sweep it up sink really low reach up exhale hands to heart sweep it down get low and again get low get low last one come back through prayer squat hands to your knees for shoulder stretch thumbs point in look to the right sink low soft elbows come through Center look left right shoulder in come back through Center hands to heart inhale rise up five-pointed exhale heels behind toes come all the way forward just two breaths last inhale exhale inhale rise high come all the way up exhale warrior two inhale reverse warrior exhale half moon balance on the left foot right leg extends back behind us toes point toward the face left heels in line with left toes this is our last inhale in half moon and then square the hips plant the hands step back low lunge inhale plank exhale chaturanga inhale upward facing dog exhale downward facing dog look toward the hands step or float the feet to the outside of the hands come into Milazzo draw the tailbone down hands to the heart shoulders over the hips so the spine is nice and long gently press the knees open and if you feel balance close the eyes and then just once again take stock of what's happening in the body just observe feel your feet on the ground feel your hips stretching feel your face nice and soft and feel the air on your skin just be really present and centered here in this moment continue to hold mallanna or take baka stand on crow pose if you want an arm balance planting the hands on the floor lifting the knees high up onto the backs of the arms maybe one or both toes comes off the mat we're looking forward past the hands pressing into the fingertips we're in bakasana we return to mallanna and then we'll take the hands to the floor step or float back through chaturanga or skip it and come to down dog look forward toward your hands and then shift forward to plank pose keep the left hand and the left foot on the floor come into side plank wash East asana reach that right arm up keep lifting the hips up if you give me stacked you're staggered left knee can be on the floor reach the right arm forward and then bring right elbow and right knee and connect them and then extend that right leg back reach forward and again last one reach forward and connect come back into side plank and then roll to plank and lower slowly down all right take the feet to mat distance apart bring arms rest them on the floor palms face down on the inhale peel everything off the floor lift the arms and the legs fingers to the height of the top of the head press through the balls of the feet really engage the quads last breath here and release bring right here to the mat arms alongside the body bring chin back to the mat bring feet back in line with the hips extend both arms straight forward palms are going to face each other this time a little more upper back and shoulder strength inhale lift everything else the floor and release left ear to the map let's stretch the low back by pressing back to extended Child's Pose we won't be here for long just press the hips and heels walk the hands forward and let that low back round just walk the hands up and come to seated on your shins and then we're going to separate the feet roll the calves away and sit the hips between the heels option here for a block if you feel any a little tingle but I just felt and then stay here and nice and upright working inner thighs towards each other if you want to take reclined hero you can start to come back onto the elbows maybe back all the way onto the back this is a back bend so the low back will be arched off the floor so wherever we are we're working the knees toward one another so really drawing them into midline activating inner thighs pressing the knees down to the mat so even if you're really flexible and this feels easy and relaxed which it doesn't to me find a little bit of work in the leg so really pressing in and down in and down come all the way back up from wherever we are and then sit back onto the heels come into tabletop and then reach that right leg back just to stretch out the leg back to tabletop reach that left leg back just to stretch it out back to tabletop plant the forearms down on the floor interlace the fingers make a triangle with the arms tuck the toes under and lift up into dolphin pose look back toward the back of the mat press into the forearms so same position in the back as downward facing dog so tailbone is reaching really high but the head is releasing toward the floor no tension in the neck even though we're really really working the shoulders here inhale lift the right leg high hold for three two one plant it down on the floor inhale lift the left leg high four three two one release it to the floor come back down onto the knees and then come back down onto the belly do one more spine strengthener and backbend we're going to take floor bow so bend both legs take the feet from the outside this time draw knees toward one another press the feet into the hands and lift just like in dancer pose we want to kick kick those feet as hard as we can the quads are really active and we're getting the bonus of stretching the shoulders with the own use of our legs and slowly release arms alongside the body ear to the map place the other ear on the mat stretching out the opposite side of the neck just really relax here let the breath be nice and soft and then bring the hand's underneath the shoulders press back one more time to Child's Pose just to stretch out the low back let it round as we press the hips back toward the heels just one breath here and come all the way up back to downward-facing dog tuck the toes under lift the hips high up and back and from here look past the hands shift forward plank pose we're going to keep the right hand and the right foot on the floor lift the left arm up toward the sky side plank on the other side lift the hips high so our obliques are very very active and then extend that left arm forward toward the front and then connect left elbow and left knee extend connect last time extend connect and then we're going to come back to side plank come back to plank and then lower the knees to the floor tabletop and take all the weight onto the shins and come up for camel pose so bring the hips right over the knees knees in line with the hips hands too low back draw the elbows back shoulders down press the hips forward start to take the gaze up you can pause here or take one or both hands back to the heels hands are on heels bring em to low back slowly come all the way up bring my hips to the heels hands on to the thighs take a couple deep breaths here to counter pose our camel we're going to take rabbit pose so bring your hands to your heels and then we're going to round chin to chest shoulders in and then start to bring the forehead toward the knees and the crown the head toward the floor take a nice grip on the heels and then start to lift the hips up working them toward being right over the knees we press the hips forward have that nice strong grip we should feel really nice stretching our upper back and neck be mindful that there's not a lot of weight in the crown of the head even though it's touching the floor and release hips to the heels round up nice and slow and then bring your hands back onto the mat downward facing dog pedal out the feet shake out the head inhale the right leg high exhale half pigeon right knee toward right wrist extend that left leg long inhale extend exhale release plant the hands underneath the shoulders right leg high up and back shake it out and then option to flip the dog or just open the hip and let the foot hang heavy to the floor so you can stay here or if you want to take a backbend come into wild thing nice front body opener stretching the hip opening through the heart come back to down dog and then we'll take half pigeon on the other side so left leg lifts and bring it through extend the spine long and then come down and rest continue with our deep eje breathing stay present in the body present in the breath right up to the very end of class nowhere to go nowhere else to be except right here in this moment in this pose come up onto the hands hands underneath the shoulders left leg high up in back three-legged dog open the hip bend the leg stay here or option to flip it over releasing that left foot to the floor releasing the gaze back behind us holding come back to downward-facing dog and come down onto the knees cross over the ankles come to a seat we're going to take one more hamstring opener and core strengthener we're going to do upward angle so draw the feet in separate the knees take peace fingers around big toes rock the feet off the floor hold here with the chest lifted or come up into upward angle prep holding here in this supported boat or for full upward angle we start to separate the legs lift the chest lower the shoulders so any variation is great as long as the chest doesn't collapse so don't go so far that we have to round and hunch you want to stay lifted and long and lengthened good bring the legs back to Center come into low boat so release the toes lower down hold here four three two one and release all the way down onto the mat keep that left leg extended draw the right knee into the chest bring the knee around the ribs up toward the shoulder elbows stay in compressing right hip toes are active and relax the grip on the knee bring it back towards Center and cross it over the body for supine twist any variation of supine twist is welcome if you don't like this variation you can take a different one just look in the opposite direction of the knees Mack through Center extend the right leg long draw the left knee into the chest interlace fingers around the knee bring the meat around the ribs up toward the shoulder draw the elbows in toes are active flexing back toward both knees relax the grip on the knee draw it across the body twist extending the left arm lung looking to the left and come back towards Center hug both knees into the chest separate the knees and feet come into happy baby and just rock and roll side to side massaging out the spine and then preparing for shavasana whatever else is needed take that now when we're ready we'll extend the legs and let the feet fall open arms alongside the body palms face up and once again just settling into the space and just observing the sensations in the body so just starting with the toes working your way up through the legs feeling the hips softening into the mat fingers are loose shoulders rolling back and down head is heavy neck is long and the face is nice and soft let go of any breath control and just come into the natural rhythm of the breath start to bring awareness back from the body wiggling fingers and toes rolling the wrists and the ankles working the arms up overhead for a big stretch and then rolling onto the side cradling the head and the arm take this last moment here to acknowledge your practice find gratitude for this time in space and then slowly press all the way up to a seat let's come to a seat and take a nice tall spine hands to the heart take one final breath together inhale through the nose fill all the way up let it go through the mouth today's you go forward may you have peace in your thoughts peace in your words peace in your heart namaste

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