Yoga For Weight Loss | Strengthen and Lengthen
Hey everyone, so today we're going to tackle another Yoga for Weight Loss video. Really,
this is just a practice that is intended to wake up, and strengthen, and perhaps tone
all the major muscle groups, or at least most of them. We're also playing with ease, and
also hopefully increasing flexibility in the body. Also going to tap into the breath and
find what feels good.
So to begin, today we're going to start flat on our backs. Go ahead and get comfortable
here. Oh, yeah. And I'm a little sore from my previous practice yesterday and the day
before, so we'll just see what happens.
And, you know, that's a good little lesson as we kind of step on the mat, and step into
the present moment, for a good little reminder to just open your mind up to new experience.
Forget what you previously know or have experienced on the mat. Maybe you've tried
a video before, and didn't get all the way through it, or didn't quite like it. It wasn't
your thing, or your body wasn't feeling up for it that day. So just kind of hit the refresh
button, and just open yourself up to seeing what happens.
I am happy to guide you through this video today. Let's begin with a nice, long, beautiful
neck here, tucking the chin to the chest. Closing the eyes. Letting the hands rest either
gently at your side or gently on the belly. Mine feel best here on the hip creases today,
for some reason. Again, just seeing what happens. Opening yourselves up to the present moment.
I breathe. Our awareness to the breath. Begin to deepen the breath here.Take a nice, full
belly breath in. The belly might rise as you inhale, and fall as you exhale.
Also, reach the fingertips up and overhead. Keep deepening the breath here. And throughout
the practice today, see if you can find nice, long, smooth deep breaths. I cannot say that
enough. To just keep bringing your awareness back to the breath.
Okay. Find a little organic movement here. Spread the fingertips. Spread the toes. You
might rotate the wrists. Rotate the ankles. And I'm going to walk my feet, my heels, over
towards the right bottom corner of my mat. So
I'm going to walk them on over.
I'm going to press into my head and shimmy my shoulders, head and shoulders, all the
way towards the right corner. So I'm kind of coming to the bottom right corner, top
right corner, and kind of coming into this crescent moon shape, more or less.
Now I'm going to take my right fingertips, wrap my left wrist, and just a
gentle pull here. Really mindful in the body. Kind of setting the tone for
our practice today. We're going to create some heat in the body, but we
always want to work from a place of softness and ease, of mindfulness.
Creating strength that way, rather than just kind of mindless, forceful
action. That's a no-brainer.
For the last few breaths here, I'm going to lift the left leg up, cross the
left ankle over the right, breathe deep into the left side body, relaxing
the shoulders on the exhale. And on your next inhale in, fill the lungs
with air. Expand. And on the exhale, soften and release everything. We're
going to walk it back through center and take it to the other side.
So walking your heels now towards the bottom left corner of the mat.
Reaching the arms up overhead, and then pressing into the back of the head
and shimmying the shoulders, now, over towards the left corner. Taking the
left fingertips to the right wrist. Reaching up and overhead. And same
thing on the other side, here, my friends. Breathing into the right side
body. On the exhale, relax your shoulders down. Keep the skin of the face
nice and soft.
Notice if you're clenching anywhere. See if you can begin to soften and
relax those tight places on the exhale.
Lift up the right leg. Cross the right ankle over the left. Have a little
crescent moon here. Breathing into the right side body. This feels super
great, super yummy, with the support of the earth.
Inhale. Fill the lungs with air. Expand. And on your exhale, release and
soften everything back to center. Walk your head, neck, shoulders, and
heels, legs, back to the center line.
Take a deep breath in. Fully body stretch. Point the toes. Flex the feet.
And then we're going to hug the knees into the chest, wrap the arms around
the shins, scoop the tailbone up, and your navel down towards the spine.
And a couple rocks here, back and forth. Sure feels nice. Then I'm going to
hug, squeeze the knees into the chest. Relax the shoulders down and away
from the ears.
Interlace the fingertips. Bring them up and overhead, and then slide them
underneath, behind the back of the head, the neck. You can keep the thumbs
extended here. Some of you might have done this with me before in another
video. Keep the thumbs extended here. You might even give yourself a little
massage. Sensual massage. Shut up Adrian.
And after you've done that, go ahead and find extension. Long, beautiful
neck. Elbows extending left to right. So they're going to want to come in
here. See if you can keep them nice and long. In fact, take a second here
to pin them to the earth. Find the length in the neck.
Then begin to flex your feet. Inhale and exhale. Lift your shins parallel
to the ceiling. Now, knees are just drawing slightly in front of the hip
points, so that my lower back can become flush with the mat. It kind of
kisses the mat there for support.
Right away, my abdominal wall becomes a little bit engaged as I scoop the
tailbone up, draw the navel down. I'm wiggling my toes, just kind of
rotating the ankles and the feet here. Inviting that self-expression into
the practice at any and all times.
So the more we can kind of integrate you into the practice, I feel like,
one, the better time you'll have, two, the more benefits you'll reap from
the yoga practice, and just the more likely you are to enjoy the workout or
the practice itself, which means you might return to it again. Enjoying the
journey is key. So finding self-expression whenever you can.
Take a deep breath in. On your exhale, lift the head, the neck, the
shoulders. Keep the elbows wide. Nice and long. Imagine a lot of space. A
big, juicy piece of fruit between the chin and the chest. And the lower
back's going to want to come up here, but I'm going to say no. And support
by lowering my navel down and lifting my tailbone up. So I'm kind of
tucking my pelvis in so that the lower back can become nice and long.
Great. Release the fingertips. Bring the palms together. Interlace the
fingertips here. Keep the index finger extended. I'm going to move my mic
And then I'm going to straighten the right leg and draw a line with my
index finger over towards the bottom left corner of the mat. Now, so that I
don't have any pain or tension in the neck, I'm extending through the crown
of the head, and I'm keeping bright through the toes, and really reaching
towards the index fingers.
Inhale in, exhale, bend both knees, draw a rainbow up and overhead, and
take it towards the right side of the room, extending now through the left
leg. Inhale in, exhale. Back through center. And taking it over towards the
right. Extend through… excuse me, over towards the left. Extend through
the right leg. And that's a little yoga for the brain, too. Keep drawing
the navel down as we come back through center, and over towards the right,
extending through the left leg.
One more time on each side. We got this. Lifting up, lengthening through
the crown of the head, and coming over towards the left. Extending through
the right leg. And last time, through center, we go towards the right.
Take a deep breath in. On your exhale, bend both knees. Come back to
center. Bring the arms back behind the neck, cradle the neck here, and then
slowly we'll release everything down, bringing the soles of the feet
together, coming just supta baddha konasana with the arms and the legs kind
of nearing each other here. So soles of the feet come together. The hips
are super tight. You might draw your toes out toward the bottom edge of the
mat. Otherwise, hike those heels up towards your tail, and breathe deep
here. Close your eyes. Relaxing through the groin and the hips. Softening.
Then gently release your fingertips. Bring them to the outer edges of your
thighs. Closing the knees here, we wrap this part of our practice by
hugging the knees up towards the chest, crossing the right ankle over the
left, grabbing the outer edges of the feet, and then going for a little
rock. Front to back. This might seem a little silly to you. Do you do it at
least three times. Just give her a try. If it feels really good, do it five
times. If it feels awesome, rock and roll all day long. I don't care.
Okay, coming up to the nice cross-legged position. The point is, find what
feels good. And from here, we'll lift up through the sternum. Find a little
grounding opposition by tagging a little weight in the elbows. Take a deep
breath in. Then, on your exhale, bring your right palm to your left knee.
Swim the left fingertips behind. Inhale. Lift and lengthen as you exhale.
Journey into your twist.
Again, inhale, lengthening through the crown of the head. Exhale, moving
into the twist. Taking the navel, the belly, along for the ride. Breathe
deep into the lower belly. Then exhale, looking past the left shoulder. One
more deep breath in. And exhale gently, releasing back to center, and
taking it to the other side.
Left palm to right knee. Right fingertips swim behind. Think up through the
crown of the head. So I'm not leaning back into the lower back here. But
keeping the sitting bones grounded so I can lift up through that center
channel. What that might mean is you don't twist as far right away, but
that does mean that you're twisting from the right place. It's kind of
working with integrity, and working from the inside out.
Let's take two more breaths here. Lifting up on the inhale. Journeying into
the twist on the exhale. Take one more deep breath in. Lift your heart, and
then exhale. Bring it on back through to the center.
Take a couple seconds here to just move in a circle. Warming up the spine
here as we inhale. We come forward. Exhale, around and back. This is also
awesome for digestion. Which, if you're looking to lose weight, I highly
recommend you do take a second to mindfully analyze kind of your digestion.
Pay better attention to how your body reacts to the things you eat.
Go ahead and reverse your circle, inhaling as you come forward, exhaling as
you come around and back. You might begin to get the neck and shoulders
involved here. Warming up the spine. You also get a little booty massage
here. Always looking on the bright side.
And then coming back up to center. Great. Inhale. Reach the fingertips up
and overhead. Palms come together as we interlace. Inhale, reaching index
fingers forward, up and back. Take a deep breath in here. Smile. And then
exhale, releasing the fingertips, and diving forward to all fours.
Take a second here to come to tabletop position, wrists directly beneath
the shoulders. Press up and out of the palms. Press into the tops of the
feet. Make sure that you check in with the neck here. So remembering
always, the neck is a beautiful extension of the spine. So I'm not
crunching here, and I'm not letting it hang low. But go ahead and keep your
gaze straight down, and find the length of the back of the neck. Draw your
shoulders away from your ears. And then see if you can draw your navel up
towards your spine. So nice tabletop position here.
Take a deep breath in, and on your exhale, press into the tops of your
feet. Lift your knees. Let them hover. We hover in cat here, cat variation,
for three nice, long breaths. Hang with me. Full body experience. Shoulders
drawing away from the ears. Pressing into the pinky toes, even. Pressing up
and out of the palms. One more breath. And then exhale. We release. Nice
Bring the two big toes together. Widen the knees as wide as the mat, and
send it on back. Extended child's pose with active arms. So reach your
fingertips towards the front edge of your mat. As you release your heart,
and your forehead down. This might be a great place to connect with a
little of that self-expression I was talking about earlier. You might sway
a little side to side. Always finding ways to become more alive in the
body, to work out the kinks. Kind of honoring yourself in that way.
Understanding that every body is different and unique and beautiful. So our
yoga practice should reflect that.
Great. Draw your navel up. Come back to all fours. Walking the knees back
underneath the hip points. Wrists underneath the shoulders. Two out of
three. Our second hovering cat here. We inhale in, exhale, pressing up out
of the knees. Notice it's not a gigantoid lift here. Just a gentle lift.
Checking in with that line from the crown of the head to the tip of the
tailbone as I draw the shoulders back away from the ears. Press up and out
of my foundation. Grow up from the ground. One more breath here as I find
that upward current of energy. And then I gently release the knees back
This time, curl the feet under. Walk the palms forward. And from here, I
send my sitting bones up towards the sky. I really rock the pelvis, bring
the belly towards the tops of the thighs, and find heart to earth pose
here. Forehead and heart melting to the ground. Spread your palms.
[inaudible 15:28] heart to earth pose. So if your shoulders are super tight
here, you might not even bring the head all the way to the ground. You
might just let it hover here, working on this length in the lower back as
we tilt the pelvis, belly towards the tops of the thighs.
If you are able to release forehead to the earth, use your exhale to soften
the heart further down. And whatever variation you're in, find length in
the side body. Find integrity in the palms. And we're kind of in a puppy
posture here. Kind of a half-dog. So if you're ever tired, and you want to
substitute this for downward facing dog, I recommend you do so. Same
benefits. Just a little less heating, more cooling.
Great. Take a deep breath in. On your exhale, press in all ten
fingerprints. Lift your heart. Come back to all fours. Last hovering cat
here. Checking in with our core. Pressing up and out of the palms. Make
sure you have your alignment before you lift your knees. Inhale in. And on
an exhale, we gently let the knees hover. Find your action points, drawing
the shoulders away. Gaze straight down. Navel, lower belly drawing up
towards the spine. Softening that lower ribcage in. Two more breaths.
Might find a little bit of a heat here. A little bit of a shake. That's
good. That prana energy moving through the body, waking up those muscles.
And on an exhale, we release the knees down. Hallelujah, we made it.
Curl the toes under. This time, walking the palms forward to come up into
downward facing dog. Now, engage the belly here. Navel comes to the spine.
I lift the left knee, followed by the right. Find that tilt in the pelvis
here as I slowly, slowly rise up into our first downward dog. With a
practice together, peddling the feet, finding a little movement here. So
not even worrying about the asana shape, downward facing dog, for the first
few breaths here. Just kind of finding a little bit of movement.
Honoring, again, your body. Whatever you did earlier today or last night.
Maybe you have something in healing that you're tending to right now. As
you pedal the feet, press up and out of the palms.
Then walk your two big toes together. Turn them in just slightly. Imagine
the tops of the thighs spiraling in towards each other, and then out
towards the back of the mat. Then press up and out of your palms. Relax
your head over. Draw your shoulders out and away from the ears. Imagine
your two arm to chests — your armpits, basically — looking at each other
here. So there's lots of space between the ears and shoulders.
One more breath. Inhale. Got excited there. And then exhale. Bend the knees
generously. Belly to the tops of the thighs. Hang with me as we gently draw
a line with the nose and look forward. And you can either hop the feet up
towards the front edge of your mat, or go for a slow walk, all the way up
towards the front edge. We'll arrive here together, feet hip width apart.
And we let it all hang in the uttanasana.
Take two to three breaths here to find the movement in your body. Bend the
knees as generously as you need to. You might grab the elbows, rock a
little side to side. You might shake the head a little, yes or no. You
might pedal the feet. And we all will continue to deepen the breath.
Toes are pointing forward. I press in all four corners of the feet. Inhale.
Lift up to flat back position, sliding the palms all the way to the tops of
the thighs, and just first looping the shoulders. Finding that hovering cat
even here, maybe, as we draw the navel in. Maintain this length through the
sternum, through the crown of the head. And then draw the shoulder blades
in together, and down and away. So my elbows are pooling back.
One more breath here. And on an exhale, we soften and release everything
back down. We tuck the chin into the chest, press into our foundation, and
slowly begin to roll it up, curling the tailbone in, stacking the spine.
And slowly, we arrive in tadasana mountain pose.
Bring the palms together here at the heart. Take a deep breath in. Lift
your sternum to your thumbs. Then soften the knees here. Find a little
bounce. A little buoyancy. This is going to become super helpful for us in
our practice today.
Head over heart. Heart over pelvis. I inhale, spread the fingertips left to
right, and reach it all the way up. On the exhale, diving forward, soft
knees here, leading with your heart. Uttanasana, fully forward.
Now inhale. Slide the palms up to the shins. Lift to flat back position.
Long, beautiful neck. And exhale, soften and bow. Fingertips come to the
mat. We set the right foot back into our runner's lunge.
Inhale. Loop the shoulders. Look forward. Let your heart really open up
towards the front edge of the mat. Breathe. Lots of space between the ears
and shoulders here. Then make sure you're not on a tightrope, but on two
separate planes. Take your left thumb, peel your left hip crease back.
Level the hips here. Find integrity. Again, working from the ground up.
Inhale in. As you exhale, plant the palms. Step it back to plank. Zip the
legs together by bringing the two big toes to kiss. Spread the palms wide.
Send the sit bones down towards the heels energetically, and send the
shoulders away from the ears. Press up and out of the palms. Really spike
your heels towards the back of the mat. Deep breath in here as you press up
and out of the palms, almost hollowing through the upper back.
Then, on an exhale, slowly lower to the knees. Cross the ankles, and walk
the palms just a little forward. Coming into a half plank here. So tucking
the pelvis, making adjustments, finding that nice, long, beautiful line
from the crown of the head to the tip of the tailbone.
Great. Draw the shoulders away from the ears. Inhale. Look forward just
slightly. Exhale. Slowly lower down, keeping the elbows hugging into the
side body as long as you can. Press in your knuckles. Slowly lower down,
and then release the feet and inhale. Loop the shoulders, lift your heart.
Cobra. Nice small cobra here to start. Exhale and release.
Curl the toes under. Press it all the way up to your plank position. Then
draw your navel up and back as we send it in to downward facing dog. Pedal
it out. Continue to breathe deep, my friends.
And then nice and easy, nothing fancy, step the right foot up into your
runner's lunge. Warming up the body here. Finding a little movement. We'll
take the right thumb now, maybe peel the right hip crease back. Find space.
Level the hips. You can always lower the back knee here, no problemo.
Then loop your shoulders. Come light on your fingertips. Let your heart
radiate forward. Strong legs. Deep breath in. On an exhale, rock that back
foot up to meet the front, feet hip width apart or flush together. Hang
over, full fold.
Now, deep breath in. Fingertips on the mat. Now we lift up to flat back
position. So now we have three variations of this flat back. We have
fingertips on the mat, palms on the shins, and palms on the thighs. I
encourage you to do what best suits you. You can also mix and match them.
Take a deep breath in, and on your exhale, soften everything and bow. Back
all the way up. We spiral the shoulders open, left to right. Spread your
fingertips. Take a deep breath in. Press into your feet. Reach it up.
Strong legs. And exhale. We come back to the heart. Lift your sternum to
Find the soft knees again. Nice buoyancy here as we inhale. Reach it up
again. Exhale. Think up and over. Lots of space in the spine. Enjoy this
movement. Forward fold. Deep breath in as we inhale. Lift to flat back.
Exhale, soften and bow. Plant the palms. This time, step or hobble back to
Now, two big toes are together once again. We're sending the heels towards
the back of the mat. I'm pressing up and out of the palms. Really pressing
up and out. So not sinking into my bones here, but finding stability in the
shoulders by engaging my core, drawing the shoulders away from the ears.
Nice full body experience. Great. You can lower the knees here, or you can
stay in full plank for this as we hug the elbows into the side body.
Gently take our gaze forward, and slowly lower down. Nice and slow. See if
you can get a constant rate of speed here, and if you eventually fall, just
smile, enjoy. Inhale. Lift up. Cobra. Exhale. Soften and bwo.
Curl the toes under. Press up to plank. If that transition's a little too
intense for you at this moment, you can always transition by coming to all
fours first, and then sending it up to downward facing dog, which is where
we will all meet, pedaling the feet.
Great. Walk the two big toes together. Drop your left heel. Slide the right
leg all the way up. Now, take your right toes. Turn them toward the left
side of the mat to level your hips here. And then see if you can square off
the shoulders here as well. So it might mean that your leg doesn't go as
high, but at least we're in a nice juicy alignment, bones stacked right.
Deep breath in. Exhale. Draw a line with your right knee, all the way
towards the right side of your mat, up and over to kiss your right elbow.
Drop. Then inhale. Drop your left heel. Send the right leg back up. Deep
breath in. Exhale. Right knee crosses up and over to kiss the left elbow.
Looking forward. And exhale, back, all the way. Three-legged dog.
Now carry your line all the way through the center. Notice how I'm not just
going straight through, but I'm thinking up with my navel. Up and over,
hugging my knee up towards my chest, and then eventually stepping it all
the way over into my lunge.
Great. This time, I am going to plant… too much coffee. I'm like, huh.
That's right, yogis drink coffee, although I'm trying not to drink coffee.
Plant the back heel. Draw your hands to your hips. Inhale. Lead with your
heart, pressing your feet. Lift it up. Warrior one. Right toes pointing
forward, left toes pointing towards the front left corner of the room or
Now, if you're a beginner, you might just be working on anchoring that back
leg. If you're experienced, really, let's see if we can get the bottom of
that right thigh parallel to the mat. And anywhere in between, of course,
my friends, is fine. Tuck your pelvis. Draw your navel in. Kind of knit the
lower ribcage together here. Find your integrity as you loop these
shoulders. And inhale. Reach the fingertips forward, up and back.
Pull the thumbs back here. Inhale in. Exhale. Open up to warrior two. Now,
you might widen your stance here. Bend a little deeper. Make sure you can
see your front right big toes. Excuse me. Pull the right foot… pull the
pinkies back. Lift your heart. Lengthen your tailbone down.
Deep breath in here, looking past the right fingertips. Then, on an exhale,
flip your palms, straighten your front leg, take your gaze to the left, and
draw your palms together. Deep breath in here. Exhale. Warrior two. Looking
past the right fingertips. Inhale. Open your palms. Reach it up. Straight
leg. Exhale. Warrior two.
Deep breath. Lots of space between the ears and shoulders here. Two more
times, just like this. Strong legs. That left inner thigh still is nice and
charged. And stacking head over heart, heart over pelvis, as I move through
my vinyasa. And then exhale back to warrior two. Beautiful.
Bring the right elbow to the top of the right thigh. Sink deep into that
right leg. Breathe into the outer edge of that right hip, and trace a line
with your left fingertips along the left side body, behind the left ear.
And then reach up and over towards the front of the mat or the room. So you
might be thinking that we're here, but we're actually going for the side
stretch here. Engaging the belly, drawing the navel back.
Heart is spiraling up towards the sky. In fact, you might cheat and take
your left palm and smear it across your ribcage to remind you to open up
here. Then return the fingertips to reach forward. Notice how I'm not
collapsing into the right shoulder here, but I'm keeping that integrity.
That space. I'm pressing into the outer edge of the back foot. If I want
to, I can release the right fingertips to the ground here and open up for
Take a deep breath in here, and exhale. Send your gaze down. Release
everything as we pivot on the back leg. Plant the palms and step back to
plank or half plank. This time, choose your vinyasa. So you can be at half
plank or at the top of a pushup. Inhale in. Shift forward. Exhale.
Chaturanga practice. Hugging the elbows in. You might go all the way down
to cobra, or this time you might flip it to up dog, pressing up and out of
the palms, drawing the shoulder blades in and together. Lengthening through
the crown of the head. Inhale. As you exhale, draw your navel towards your
spine and send it on back. Downward facing dog.
Great. Bring the two big toes together. Slide the sole of the left leg up.
Keep pressing up and out of the palms here. Find that upward current of
energy in the arms so that we're not hurting the wrists. Now, turning the
left toes towards the right side of the mat, leveling the hips, squaring
the shoulders. Take a deep breath in as you drop through that right heel.
And then on an exhale, we bring the left knee towards the left elbow to
kiss. Looking forward. Press up and out of the palms. Deep breath in.
Exhale, send it back. Crossing it over. Left knee to right elbow. Deep
breath in. And exhale. Free like a dog.
Last time, carving a line through the center. Think up and over as you
squeeze, squeeze. Hug those left… excuse me, hug the left knee up towards
the heart. Draw the shoulders away from the ears. Aha, and then we plant
it. Finding your runner's lunge here for one breath, and planting that back
foot now for warrior one on the other side.
Peeling the left hip crease back. Find my footing. Lift my heart. Then,
whenever you're ready, inhale in, lifting the fingertips forward, up, and
back. Pull the thumbs back as you lift your heart, tucking the pelvis,
lengthening the tailbone down. Hands can also stay on the waistline here,
no problem. Breathing deep.
Inhale in. On an exhale, open up into warrior two. Outer edge of that back
leg is nice and strong. Bending deep in that front leg. I pull my pinkies
back. And again, just make sure you can see your front big toe. Breathing
deep, shoulders away from the ear. Flip the palms. Inhale. Straighten the
legs. Palms come together. Deep breath in. Tuck your pelvis. Tailbone
lengthens down. On an exhale, send your focus past the left fingertips. A
deep bend, warrior two.
Inhale. Straighten that leg. Draw energy up through both arches of the
feet. And exhale. [inaudible 31:20] Inhale. And exhale. Navel draws in.
Inhale. Reach it up. Straight legs. Exhale. Full body experience. Strong
legs, softening that lower ribcage. Maybe bend a little deeper. Let's do
one more. Deep breath in, and exhale. Take up space. Warrior two.
Great. This time, bending the left elbow, bringing it to the top of the
left thigh. Tracing a line with the right fingertips. All the way up the
side body, behind the ear, and reaching up and overhead. You might take
that right palm and use it to maybe smear something. I was going to say,
like, honey or something. Across the ribcage, just spiral the heart up. And
then bring your fingertips back.
Then, not collapsing left ear to left shoulder, but finding that extension
through the crown. Strong legs. Engaged in the belly. Pull your right thumb
back. Lean back into the pose for one breath. Then you can stay here. To go
a step further, you might release your finger. Left fingertips down. Go a
little deeper, bending into that left hip. And then inhale. Open up through
the right wing.
Take one more breath here. Strong in the back leg. And then exhale. Send
your left… excuse me. Send your gaze down. Bring the fingertips back to
your mat. And we vinyasa. You can send it back, extended child's pose here,
right away, or vinyasa.
Stepping it back to plank or half plank, shifting your weight forward.
Hugging the elbows in, we either inhale, lift up to cobra or up dog, yogi's
choice. And if you're not familiar with what I'm talking about, check us
out in the Foundations of Yoga series, and we can just kind of break down
the poses one by one there. It's super helpful and yummy for even
experienced yogis to just kind of go back to basics. Back to that beginners
I'm here in downward facing dog. I'm pedaling it out. I'm going to slowly
walk my feet towards the center of my mat here, and then I'm going to heel-
toe, heel-toe the feet as wide as the mat. Toes turn out just slightly.
Heels are in. And then gently, I'm going to look forward, lengthen through
the crown of the head, then soften the knees as I slowly come into a deep
yogic squat. Strong legs here.
Palms come together at the heart if we can. If I'm feeling a little
unstable here, or perhaps my feet aren't able to come down, who cares? No
problem. Keep the heels whipped in. Keep the fingertips on the ground, and
breathe deep into these babies. Nice, long, beautiful neck here.
If you are able to come palms to the heart, then use the outer edges of
your arms to press into the inner legs. I'm going to turn this way so you
can see me a little better. And then find the resistance there, hugging the
knees back into the arms. So there's a little bit of resistance there, if
you're able to bring the palms here. Any variation is good. Checking in
with the hips. Breathing deep.
Great. Then no matter what variation you're at, heels lifted or down, bring
your left palm to the center line and inhale. Open up through your right
arm. Now, you might stop right here. That's about as far as it'll go. Maybe
you can go all the way up towards the sky. But anywhere in between is nice.
And also, to find a little movement is quite nice, as well.
Keep pressing into the outer edges of the feet. Slowly release it back
down. Right palm replaces the left, and we inhale. Open up through the left
wing. Oh, yeah. Breathe deep. Again, it might just come this far, and that
is A-okay. It might come a little bit. I find that when I give myself
permission to move and find what feels good, I often find space and length
that I didn't even know was there. So it might look a little silly. It
might even feel even sillier. But give yourself permission to move however
feels good. Pressing into the outer edges of the feet, I inhale one more
time and exhale. Come back to center.
Crow pose, or bakasana. Plant the palms. Gently come up onto your toes.
Walk the palms slightly forward. Inhale. Think up and over. I'm going to
gently walk my knees towards the armpit chest. Keep my gaze looking
forward. And I might just get this far, guys. Nice little balancing pose.
Prep here. We have a whole video just on this pose. Nice and long in the
neck. And I might just rock a little back and forth here. Full body
strength in here as I press up. Might lift up onto the toes. Lift up off
the toes for one second here. Again, gaze straight forward.
If I want to go into a bakasana, I might walk my knees all the way up. Find
that length as I lift one toe, then the other. Breathe deep here, pressing
up and out of the palms. Inner arches come together. I find length. Space
between the ears and the shoulders. And then I release back down.
Great. Slowly transitioning onto the sitting bones. I send my legs out in
front. Inhale, reaching all the way up, and shake out the legs. And exhale.
Forward fold. Now, the knees can bend as generously as you need to here.
Just finding a little length in the lower back. Relaxing the head over.
Then releasing. Rotate the wrist a couple times if you need to. And then
coming back onto the flat back. Yay.
Soles of the feet flat on the earth. Knees up to the sky. If you need to
take a second here to kind of just windshield wiper the legs, that always
feels good. Again, always think in those little grace notes. Those little
pieces of movement that make you feel good, and that are going to make you
stick with your practice. They're going to encourage you.
Great. Rest into the palms. Inhale. Lift the shins again, parallel to the
ceiling. Tuck your tailbone a little bit so that lower back can become
flush with the mat. Then once again, palms come together. We interlace,
keeping the index finger extended, just like we did at the beginning of our
class. Of our video.
Now, notice I'm not drawing my shoulders up towards the ears, but rather
finding that resistance. Drawing them down and away. I'm going to inhale.
Straighten the right leg, just as I did before. And exhale. Lift the head,
the neck, the shoulders, and draw that line once again, over towards the
left side of the mat. Deep breath in here. And exhale, switching through
center and taking it to the other side. Inhale. And exhale.
And really, rather than say inhale, exhale here, I'd rather you just
swallow your breath, moving from side to side. When your fingertips go to
the left, you extend through your right leg, and when your fingertips go to
the right, you extend through your left leg. How about that? Moving with
your breath. Keeping the navel actively drawing down. I keep hitting my mic
here. I apologize.
Now, to avoid any tension or tightness in the neck, keep lifting your chin,
and keep length through the crown of the head. Shoulders drawing away from
the ears. I'm working my lower abdomen here. Breathing deep. Keep it going.
And now I'm going to come back to center. Before I release my head down,
I'm going to bring my palms to the back of the head and bicycle. Right knee
to the left elbow, straighten the right leg. And then switch. And switch.
And switch. Two more on each side. Switch. And switch. Switch. That exhale
is necessary for me. And switch.
Okay, great. Come back to center. Release it down. And again, supta baddha
konasana. This time, bring your hands to your belly. Pet it out. Great.
Bring your left hand to your heart. Right hand stays on the belly. Elbows
are relaxing down at your sides. Close your eyes. Job well done. Take a
nice deep breath in, and exhale out. I might stay here for a couple
breaths. Might extend the legs out long, coming into more of a corpse pose,
or savasana. Arms at your side.
But whatever you do, just take at least a couple breaths, if not longer, to
reconnect back to the natural ebb and flow of your breath. To notice how
you feel in your body. And be at peace.