This content is a guided daily yoga flow designed to help practitioners move, stretch, and connect with their breath through a series of poses and sequences.
Mind Map
คลิกเพื่อขยาย
คลิกเพื่อสำรวจ Mind Map แบบอินเตอร์แอคทีฟฉบับเต็ม
hello everyone and welcome back to
practice today's class is a Daily Yoga
flow to help you move stretch and
connect with your breath so when you're
begin let's start in a seated position
in the middle of our mat sit up nice and
Tall rest your hands on your knees and
close close your
eyes take a moment here to check into
your body check in with your breath
noticing air move in and out through your
your
nostrils just bringing your attention to
moment take one deep cleansing breath in
out then open your eyes or keep them
closed and reach your arms up to the sky
and interlace your
fingers inhale lengthen your spine then
exhale stretch over to the
left feeling a beautiful release through
body inhale return turn through
right on your next inhale return through
Center then exhale release your hands
and interlace your fingers behind your
back take a deep breath in stretch your
arms behind you lift your chest and
then very carefully bend your elbows and
place your hands on top of your right
hip take a deep breath in then exhale
carefully lower your right ear to your right
right
shoulder feeling a nice stretch through
neck then return through center switch
sides place your hands on top of your
left hip take a deep breath in then
shoulder carefully return through Center
inhale stretch your arms behind you one
last time open through your heart then
exhale release your
hands let's come to our hands and our
knees now with your hands underneath
your shoulders and your knees underneath
your hips start to take circles in in
One Direction shifting your weight
forward over your wrist and then
shifting your weight back two
more inhale as you Circle forward exhale
as you Circle
back and now reverse taking those
circles in the other
direction making them as big or as small
as feels good for
last
one beautiful return through Center Now
find a neutral spine then extend your
right leg back and lift your leg to hip
height let's find strength in this
position first so really draw your navl
in lower your ribs down to your hips and
create one long line all the way from
your toes to the crown of your head
then on your inhale bend your knee open
your chest roll your shoulders back then
exhale around your spine and pull your
knee to your chest and again inhale
reach your leg back and up then exhale
round and draw your knee to your nose two
two
more focus on finding an opening through
your chest and your heart instead of
arch ing too much in your lower
back beautiful extend your right leg
back nice and straight take a deep
breath in then exhale cross your leg
over to the left side of your mat
flexing your toes then shift your weight
shoulder one more breath in and then
exhale return through Center let's take
a to the other side so reach your left
leg back and then lift it up to hip
height find strength in the position
first so draw your navl up lengthen your
spine then on your inhale bend your knee
open through your chest look forward
exhale round and pull your knee towards
your chest three more inhale reach your
toes up to the sky open your heart then exhale
exhale
more last one deep breath
in and deep breath
out now extend your leg back nice and
straight lengthen your spine take a deep
breath in then exhale cross your foot
over to the right and flex your toes
then shift your weight back and look
[Music] shoulder
shoulder
beautiful return through center now make
sure that your knees are hip distance
apart and then sit back onto your heels
reach your arms forward in front of you
flip your palms out and then cross your
hands and interlace your
fingers take a deep breath breath in
lift your hips reach your arms up open
your heart then exhale lower your hips
to your heels bow down and wrap your
arms into your chest three more deep
breath in lift up deep breath out as you
wrap your arms in and bow
inhale and exhale
bow beautiful keep your hips on your
heels take a deep breath in reach your
arms up open your chest then exhale
carefully release your
hands place your hands forward now
underneath your shoulders tuck your toes
under and press back into your first downward-facing
downward-facing
dog keep a soft bin through through your
knees to
start and then begin to Pedal your heels
time then whenever you're ready after
any little Wiggles that feel good for
you move into Stillness finding your
strong downward-facing
dog push the floor away from you with
your hands lengthen your spine and Shine
sky then lift your heels and tiptoe your
feet one at a time to the top of your
mat with your feet hip distance apart
hold on to opposite elbows and just just
hang over your
legs keep a soft Bend through your knees
maybe sway side to side and just feel a
nice release through the back of your
spine then release your hands and
vertebra by vertebra roll yourself up to
standing inhale reach your arms up to
the sky and exhale lower your hands down
by your your heart and then down by your
sides with your palms facing forward
close your eyes and take a moment to
ground yourself down into the
Earth during this practice I encourage
you to close your eyes as much as feels
comfortable for you to really draw your
attention inwards keeping your practice
all about you and your breath
getting ready for one round of ashtang
gasana take a deep breath in then exhale
join your hands in prayer in front of
your heart inhale reach your arms up to
the sky then exhale bow forward over
your legs keeping a soft Bend through
your knees if you need to inhale step
your right foot back a lower your knee
open through your chest then exhale
press back to downward facing dog on
your inhale rear pull forward to plank
then exhale lower your knees then your
chest then your chin inhale push
yourself forward for
Cobra then exhale up press back to downward-facing
downward-facing
dog inhale right foot steps forward
lower your back knee open through your
chest then exhale step your left foot
forward to the top of your mat
take a deep breath in roll up to
Mountain pose reach your arms up then
exhale lower your hands down through
your heart and then down by your
sides one more like this on the other
side deep breath in then exhale join
your hands in prayer inhale reach your
arms up to the sky lengthen your spine
and exhale fold forward inhale step your
left foot back drop your back knee open
your chest then exhale downward-facing
dog inhale Ripple forward to plank
exhale lower your knees your chest then
your chin inhale push yourself forward
lift your chest for Cobra then exhale downward-facing
