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Hello, my name is Baron Baptiste and welcome to my power yoga workout. This is hot yoga
We want to generate heat we want to get nice and warm bringing the body temperature up
You're going to challenge yourself today. I want you to challenge yourself so that we can develop new levels of strength
flexibility
balance coordination and
Concentration work a steady concentration. Just practice presence practice presence in each posture
Try to stay in the moment. I'm going to lead you through the process, but be comfortable learn to play the edge
Honor yourself honor your body where you're at. Just do what you can with whatever level of ability you have
And from there you will grow in increments
Remember, it's a process a process of opening
Strengthening and it will all come together in good time. So let's get going. Let's warm up you guys
Let's fold forward forward bending
Ooh Tanasana, just relax your neck relax your brain. Let's get loose. Let's flow
Open your nostrils with the mouth closed. Let's create that deep fluid breath
Jai Pranayama your feet find your feet find rapport with the floor
Fan your toes into the floor as if your toes were fingers
gripping
Breathe now, let's hear your breath
the Ujjayi sound this breathing is done from the glottis the
space between the collarbones a base of the throat
Contracts in gently with each in breath with the out breath relax and release deeper into each posture
the Ujjayi breathing has the sound a
hissing sound like a snake
Focus the eyes just let the eyes soften
The gaze is steady
The mind is calm work with an
equanimous mind people
Equanimity bringing your hands up to the base of your back lacing your fingers
Slowly wrapping your arms forward over your head. Let's get loose in the shoulders
Loose in the upper body
Neck soft head heavy work with your knees soft bent or straight you choose do the right thing for you
listen
feel
breathe and open
Increasing accelerating with each exhalation
Just clear your mind and find presence
Find presence in the posture
Now dropping your hands slowly to the floor ragdoll just go limp
heavy heavy shoulders soft
Breathing out now. Let's roll up with strength from the legs legs and buttocks
Contracting sweeping your hands straight up to the sky
To the sky palms press. Let's take three deep breaths here
Heels pressing palms lengthening get long
Get loose people take a full breath in find the in breath and reach
swan dive exhaling pulling the belly in
deep stretch
Inhale lifting halfway up lift the chin and spine
Now walk or jump back to a push-up position
That's it find your way back now dip slowly down then the elbows look forward
Inhale scoop the chest up point the toes squeeze your buttocks firm and
Come low to a low dip if you can now if you're not strong enough in the upper body
You can have your knees on the floor here push all the way back dog pose. Let's breathe now get loose
now get loose feet about hip width apart
hands spread into the floor big hands people big
Breathing deep breathing really fill out your body fill out your body with each breath
Take up space defy the floor here sit bones lifting
pubic bone pulling up
Empty the lungs breathing out here now look forward walk or jump
leapfrog and lifting halfway up long spine
Exhale fold all the way down deep stretch inhale from the legs come all the way up
Palms pressing reaching stretch a little bit back baby back stretch and exhale swan dive again
Remember flow to your level inhale lifting halfway up
Walk or jump back
chatwari dandasana dipping slowly down pause
Inhale open the heart big stretch pull the heart muscle away from the heels and open
Exhale push all the way back now. Let's flow here breathe fluid fluid breathing
Clear your mind we go through our days and when you accumulate tensions and stresses
In our heads our brains get tight. So loosen your brain
Just leave all of your worldly worries responsibilities and anxieties outside of your head. Just breathe it all out through that outbreath
Heels drop
Breathe out find the outbreath now look forward walk
or jump lifting halfway up create that length people long body
Exhale fold down
Inhale from your legs feet press reaching up
chest up
And swan dive one more surya namaskara a
Inhale lifting halfway
Exhale jump back now. Let's flow. Let's flow
Inhale scoop the chest up big stretch
Exhale push all the way back. Let's breathe five deep breaths one
big hands flat hands into the floor
Feel the floor people
Rapport rapport with the floor belly lifting work the belly lift
gudiyana bandha
lift gudiyana bandha four
And exhaling forehead toward the floor more
And five look forward walk or jump lifting halfway up
Let's go you guys fold down deep deep fold from your legs inhale coming all the way up power legs
Reaching stretching a little bit back
and samastitihi
Surya namaskara b bend the knees look up reaching up belly in squat
exhale fold
forward folding
Inhale lifting lengthen the back every inch of it exhale walk or jump back
Lower slowly down pause pause inhale scoop your chest straight up big smile in the chest
Be big here push all the way back
That's right electrify the spine now bring your right leg to the ceiling. Let's stay right here with breath with mind
A calm mind work with a calm determination
A calm
Concentration just watch the lower foot fuse your awareness to one point of your anatomy and that connects you
You're creating that mind body marriage and when you have that mind body marriage you have strength
You have power
You have what the indians call prana life force flowing through every cell now bend the other upper knee
Find the out breath here with the in breath sweep your foot through your hands
lunging warrior one and one half palms press
And chaturanga push up position lower slowly down remember drop your knees if you need to
Inhale scoop the chest up big breath in make this feel good
Exhale push all the way back left leg to the ceiling stay right here and breathe in
Lengthen altitude through the upper leg
find altitude
find attitude lower heel dropping
Challenge yourself people strive a little bit. Let's break through to new levels of ability
New levels of connection find that connection mind body connection
So you're challenging your limits while remaining sensitive to them bending the upper knee breathing out
With the in breath sweep your foot through your hands
It's virabhadrasana one and one half. So the back heel is up squat a little bit
Chaturanga high push up position breathe in now for five counts. Let's exhale lowering one
two slow three
four
Five inhale open the heart make this feel good
acceleration
acceleration push back good, let's breathe here one
One five breaths heels toward the floor feet hip width apart
two
Let's hear that sound
three
Heels dropping
Four
Finish it forehead toward the floor five look forward walk or jump
up lifting halfway up inhale lengthen
Exhale fold down deep deep inhale bend the knees reaching up and around squeeze the buttocks
palms press
exhale fold
Forward belly in thigh bones back inhale lift halfway up lift the kneecaps up
Walk or jump back again chatwari dipping slowly down
down
Inhale open the heart shoulders back
Exhale push all the way back bring your right foot lunging right foot through your hands
virabhadrasana
palms press
Look up
Push up position lower down slow
Inhale let's get loose here make this feel good a nice release
Exhale push back left leg through your hands left leg lunging on one breath
One movement hold the in-breath at the top pause
stillness
Chaturanga good lower down perfect form perfect controls leg strong
Inhale lift up open it electrify the spine
And exhale push back good now. Let's make this a breathtaking experience people
Get loose. We're building heat
We're getting hot
Hot yoga as the heat
removes the blocks
The heat dissolves the tensions to generate heat the legs the front thighs need to be working
heels pressing
Palms pressing lift out of the shoulders. The attention is steady gaze is steady at the feet
Empty the lungs find that out breath and deepen it
Look forward walk or jump lifting halfway up inhale find that length
And exhale fold down down deep bend your knees sweep your hands up and around nice deep squat
Watch the thumbs
Exhale fold forward two more belly in let's flow graceful inhale lifting halfway
Walk or jump back
Lower down slow you can rest your chest into the floor if you need to make this easier, but keep your thighs up
Inhale scoop the chest roll over the toes chest open
And push all the way back right leg lunging hands over your head one breath
pause at the top stillness palms
press
Chaturanga lower down slowly
Inhale scoop it up big breath find the eyes the concentration pushing back
left foot lunging
foot through your hands
Reaching up. So if you can only do a little bit of this pose, it's okay
But do it with dignity exhale pushing back any of the movements if you need to rest
Or do less of a movement do it. Well lift up do it at your best exhale pushing back
Maybe you need to stop and rest right now
You can do that. If you want to bend your knees a little bit that lessens a stretch in the hamstrings here
Here do whatever you need to do to make it feel good. It should feel good
You're in the process of healing
opening
Heels dropping let's hear that breath
Find the out breath exhale
Look forward walk or jump lifting halfway up
exhale fold down
Bend your knees reach up bring your hands up and around pause connection
And fold forward exhale
Inhale lifting halfway up
Walk or jump back
Good dipping and inhale open the heart
This awakens your spirit awakening the spine push back
Back bring your right leg through your hands right leg lunging
Let's stay right here and breathe
deep breathing
You can have your hands shoulder width apart or hands together either way, but the shoulders drop shoulders relax down
The tailbone draws in
And pull the right leg bone back left hip forward big chest the rib cage fans open with each breath
Bending the back knee now find the in breath people the in breath
Exhale low push-up position dip down. Remember drop your thighs or chest if you need to inhale lift up big stretch
Each exhale push back. That's it. We're awakening the power inside of you left foot lunging
Hands over your head back heel up back foot is vertical
gently draw the tail in
chest lifts up
breathe
bottom lung breathing bear the chest
Chest bear the chest if you bury your chest you bury your lungs with it. So open be big back knee bending
centering
Finding your poise never lose poise breathing in now
exhale
low dip
Last dip here inhale lift the heart up
Open it in steps press
Press push all the way back five deep breaths here one
Next up now. We're hot people
We're talking about hot yoga hands flat
Now you're pliable like warm or hot taffy you can start lengthening
sit bones lifting
Pubic bone pulling away from the hands push the sit bones away from the hands and up
Breathing out
Look forward walk or jump
lifting halfway up
Exhale fold all the way down bend your knees sweep your hands up and around palms press
Press let's stay right here and breathe you want your arms forward at a comfortable level
So that you can see the thumbs without straining the neck
Watch the thumbs squat belly pulling down and in the bandha root
And belly lock here
Now find the out breath the out breath
With the in breath sitting five inches maybe ten inches deep squat and exhale fold forward
Bring your hands up to the base of your back lacing your fingers
Wrap your arms forward now. Let's get loose here shoulders
opening
Let's bring lots of fresh
Oxygenated blood into the shoulders
Drop your hands to the floor
Four
Reach your arms forward in front of you clasping your fingers index fingers forward breathe out now find the leg strength
Inhale, let's come all the way up bringing your hands to the heaven straight up
inhale here
Bring the right arm down to the right side pull the left arm up and reach over
Reach hips left
left heel pressing
chest and sternum pulling up
And out breath deep
deep
Finish it find that furthest point and lifting up bring your hands to the top inhale
Exhale drop the left arm reach to the right right foot pressing
Chest open the lower rib cage is forward a little bit
And breathe let's hear that breath people
everybody breathe through these bodies
open these bodies
work with force
And compassion finish the posture here and inhale hands meet together at the top
cross the thumbs and
Slowly bring your hands to the base of your back fingertips facing up
up pulling the elbows and shoulder blades toward each other
Now the feet press the chest pulls straight up breathing in sternum lifts and begin to stretch back
slowly
Squeeze work from a sound base
buttocks
thigh muscles hamstrings working that isolation that contraction working from a strong base
a sound base
chest lifts
Slowly coming up bring your hands straight up to the ceiling palms press breathe in
Bend your knees and fold forward bring your chest to your thighs belly to the thighs slide your hands underneath your heels
Elbows wrap behind the calf muscles elbows way back spread the shoulder blades
in inhale
And exhale straightening your legs as much as you can people
Without separating your chest from your thighs now breathe
hamstring breathing
Hamstrings toward the heavens if your knees are bent, that's okay work on extending your spine
pulling the top of your head
top of your head toward your feet
breathe out find a long out breath and finish the movement
From the side arms sideways up. Let's come up on a long inhalation
palms press
and samas dti
Again inhale reaching up lacing your hands above you index fingers extending
And reach right exhale big chest feet press work from a sound base
a sound base upward and outward
breathe
as you reach
Strengthen the lower body lengthen through the upper and coming up inhale pulling straight up
And exhale reach left reach left hips right lower body people work from a strong foundation
breathing
equanimous mind
calm mind
long body reaching
and lifting up
Bringing your hands down
palms facing out
now big chest open the heart
Look up and begin to roll back as you inhale you lift the chest up
As you exhale be gently you begin to move back
Back accelerate only as you should people be in control
Be aware
Be aware body wisdom now coming up inhale reach your hand straight up over your head transition
Bend your knees and fold forward exhaling
Hands underneath the heels
Elbows behind the calf muscles inhale and exhale straightening the legs
breathe
hamstring breathing
25 vertebrae in your back lengthening
Roll toward the toes breathe more finish it breathing out
With the in-breath coming up from the legs with force
Fire force in the fingers reaching and samasthiti
Bringing your hands forward in front of you shoulder width apart
Bring your right foot out to hip width apart feet hip width apart inhaling
And exhale squat down hips back
one point of attention
Align your mind to your spine find that perfect center of balance center of gravity
Coming up lift your heels up standing on to the tippy tippy toes
Now challenge yourself people strive strive for a new level of strength and ability here long strong legs inhale
Exhale bending your knees lower down with control with form
with calm calm long deep breaths
calm mind
Like the eye of the storm find the stillness
releasing coming up
Namaskara inhale uttita reaching get long bring the knees together heels lift gently breathing in
Exhale lowering slowly down to a halfway point or
To a comfortable point for you
arms pulling up and back long back firm thighs squeeze the thighs
Releasing namaskara hands and feet together samasthiti
Again arms forward right foot stepping out breathing in
Same posture exhale squat down
Same posture, but with the second series here. We can go a little further a little deeper
Remember mind filtering down into the spine
Let your awareness funnel down into the whole body like a river flowing from the top of a mountain down to the sea
Inhale coming up lift the heels standing on to the tippy tippy toes
Olympian athlete legs
Lower slowly down with the outbreath heels lifting
Breathing breathe strong straight spine
Lift the chest lean back a little bit strong back
From the side you have a straight back the pubic bone lifts heels lift finish it everybody strive
And relaxing namaskara inhale reaching straight up uttita get long length knees and inner thighs together
Lower body tightens
Upper body lengthens lower slowly down here
Be here now presence presence in the posture bottom lung breath
bottom lung breathing
arms reaching
Stretching back a little bit more back if you can
And namaskara samasthiti
Eagle eagle pose reaching up inhale spread your wings people palms press
Relax into this right arm underneath the left arm
Bend your knees bring the right leg over the left leg
So you bring your fingers and palms in line as best you can eventually your fingertips will be in one line
align the arms
And legs to the spine
Find that spine line that center of dignity
Integrity
Structural integrity squat down more and spring up reaching up inhale
Bring the left arm underneath the right arm
Left leg over the right leg
Go deep
Breathe deep
Spine long
Joints working open the joints people those joints in your back 25 of them lifting
Squat low just bake that left that right bun
Steam clean the right thigh and spring up inhale reaching palms press
Right arm under right leg over let's flow right through this eagle pose
So you chart your own course in this class
Do what you can
Do what you can that's all that's demanded from you in yoga
Just do what you can
Be yourself honor your body
Find breath to get some breath into your body
Supercharge the cells
Squat and reaching up inhale palms press left arm underneath the right arm
Right arm
Find footing find your roots here
Build your house on a rock people
Build your house on a rock belly in belly in squat
If you build your house on sand it cannot stand your emotional house built on a rock
A calm steady equanimity always reaching up inhale lengthening
Exhale folding wudi anabandha belly in inhale lifting halfway up
Exhale jump or walk back
Inhale scoop your chest straight up shoulders back
Exhale push all the way back breathe here breathing one
Two
Three
Four
Five look forward walk or jump lifting halfway up exhale fold all the way down
All the way down inhale coming all the way up
Reaching reaching palms press samasthiti
Now inhale bring the right knee up to your chest. This is stage one
You can stay here. Otherwise the first two fingers of your right hand wrap around the big toe
Inhale left hand to the waist
Exhale right leg forward
Concentrate and you will radiate find length extend through this right leg
Breathe breathe three
Four stand tall and strong
Now bring your hands to your waist point the toes
deep breathing one
Leg strong focus on strength
contract the muscle two
Lift more if you can steady steady good good excellent and three release bring the left knee up
inhaling
Grab the big toe exhale extend the leg long body people big chest
strong spine one
Two lower leg is pretty straight here
You can keep the knee slightly soft
belly firm find your spine four
Four increasing only if you can and point the toes hands to your waist breathing one
So just focus focus on this front thigh muscle two
Lift it use abdominal supports
abdominal strength and three
Rest bring the right knee up into your chest again
Bend the left knee lace your hands around the sole of your foot
So you can stay here stay at any stage that works for you inhale now
Exhale extend the leg forward
Work with equanimity
Work with poise work with a powerful mind
In this posture you're developing tremendous strength
Toning strengthening the thighs the calf muscles the buttock spine is stretching
stretching sinking and lifting the leg more
And slowly release bring the left knee up into your chest bending the right knee now
Lacing the fingers around the foot inhale find your gaze point steady attention
Exhale leg forward breathing one sense of direction is upward forward
The body is sinking working opposing forces
you're sinking
Into that lower leg strengthening it
At the same time you're lifting here. We're creating balance the balancing postures develop the mind
The mind body connection they take you right out of your head
You're thinking and they bring you right into the present moment finish it
And release it good good holding excellent
Bring the left arm up nata rajasana bringing your right foot up from behind grabbing
The inside of your right leg bringing the knees and inner thighs together
Now if you're just working your balance and strength grab your foot if you want to go for flexibility grab the shin bone more
Inhale upward and exhale begin to reach forward leg back
Now you will stop and stay at any point in this pose
breathing to
Upper foot active point the toes or spread lower foot pressing upper leg lifts find attitude
Find altitude
And slowly release it good good bring the right arm up grab the inside of your left leg
Knees together inhale pulling up
Exhale slowly reach forward leg back
breathing one
Two
Three lifting
Four
And five slowly coming up let's windmill the arms left arm up grab the inside of your right leg
Take your time here be steady be smooth inhale and exhale reach forward leg back breathing one
Chin up look forward brian look forward breathing two
Accelerate finish the posture do what you can
Release excellent right arm up grab the inside of the left leg
Okay, inhale find length people pull up breathe in now
Exhale reach forward spread the bones in your chest
Spread the shoulders front shoulder reaching and slowly slowly coming out
Namaskara hands to the chest the heart center
Inhale reaching up lacing your hands above you
You index fingers up firm hand stepping on to your right leg take a big step
And bring the back leg off of the floor strong legs now inhale lift the chest up arms back
Exhale begin to move forward move forward
So you want your hands laced arms in front of you arms in front of you hands laced bring your back leg up
Up like a t if you can but work with good form straight spine breathe out now
Inhale coming all the way up
Step back step back inhale pulling up
Exhale step forward onto your left leg
Chest up now take a breath here inhale pull upward
Exhale move forward just as far forward as you can with good form
If you go too far, you'll know it your spine and shoulders will round you'll lose your breath
You'll lose your equanimity. Just go as far as you can with all of the necessary dynamics here breathing out
Leg lifts coming up inhale reaching up pull a little bit back
and samasthiti
Good lunge inhale reaching up big breath in
In step on to your right leg take a big step forward inhale now
Exhale step into the front leg onto the front leg spread your arms like wings
Now let's work balance. Let's work poise people
Poise elegance
Eloquence in action
Find your mind work with a strong mind
And the balance requires a calm determination now gently bring your hands to the floor
Grab your right ankle and bring your forehead and torso toward the leg
Upper leg strong not allowing the energy to break at the upper knee, but extend as you breathe
Find altitude and breathing out here. Let's come back to airplane
airplane control control balance
And slowly come back to lunge
Hands over your head palms press sink deep sink deep and push all the way back
Inhale reaching up again deep breath in step into left leg left lunge
Inhale now exhale step onto the left leg
arms strong spread your arms like wings
back leg lifting
Pulling your heart muscle forward away from your hips
upper foot active
Breathe leg up ryan leg up
Bring your hands slowly to the floor without losing
Balance if you fall out of the pose no big deal
Just breathe through it breathe through it
Leg lifts
Leg breathing nice strong lines of energy through the leg
Now slowly come up to airplane
pause with poise people poise
And slowly come to lunge step back onto that right foot arms over your head palms press
And push back jump samasthiti
Excellent now let's come to the front of the mat again
Inhale exhale step out to your right three feet to your right
Arms out
Bring your hands to your waist inhale lift the chest up look up
Exhale fold forward sliding your hands underneath your heels
inhale lifting halfway up spine is long here people
Exhale pull forward and down through your legs top of the head into the floor if you can
Look up to the navel breathing one
Two
Three breathing out three and inhale lifting halfway up
Bring your hands to your waist exhale hold here
Inhale push the feet down come all the way up inhaling
exhale now
arms out inhale
Exhale hands to your waist again
Inhale lifting halfway up
Exhale fold forward grabbing your big toes people big toes
Inhale lifting halfway up
Exhale pull forward and down let's breathe eyes up to the navel
Chin toward the chest let's hear that breath
Work with a strong spinal extension pull out of that low back
Out of the low back breathing out now deepen it
Deepen it and with the in-breath just straightening your arms straightening the spine look forward hands to the waist
exhale now
Inhale come all the way up legs pressing and jumping to the front of your mat
Samasthiti
Step out to the left side take a four foot step out arms out opening your right foot to a 90 degree angle
sliding the left heel out
Inhale trikonasana reach and grab the ankle or you can lace your first two fingers around the big toe
The left arm is vertical lower arm pressing down
Breathe watch the thumb
Pull the chest away from the hips chest away from the hips
Slowly coming up bend the right knee right away
Look through the front hand the front hand
Pull the shoulders and torso toward the back leg a little bit right palm turning up inhale
Hari vrita virabhadrasana reverse warrior reach to the left leg bring the right arm up and way way over
Bending the right knee let's breathe breathe sink deep
Work deep take it out of the neck. No pressure. No tension in the neck. Notice how you tend to accumulate tension in your movements
Let go of everything
Let go of any unnecessary holding and slowly coming up leave the legs where they are
Inhale now exhale right forearm to the right thigh left arm up and over at an angle
If you want to go to the stage two position bring your right hand to the floor. Look up to that hand and let's breathe
Pull the upper hand away from the heel
Pull the upper hand away from the heel extension strong extension through the left leg
breathing out now
Inhale coming up and let's change the feet exactly to the other side
Reversing inhale straight legs strong legs exhale reach forward bring the right arm up to vertical
Draw the tailbone in
In
The belly and the tail meet at the core the center of your body
On the front foot press the inner ankle down
Chest and sternum pulls away
from the hips
Inhale slowly coming up press the left foot down
On bend the left knee look through your left hand palm facing up
Inhale now
Exhale reach right left arm up and over left knee bends
Outer edge of the right foot is pressing
Heart muscle lifting and opening. Let's squat deep here people this develops strength
length
upper body work the length
And slowly coming up leave the legs where they are inhale now
Exhale left forearm to the left thigh bring the right arm over right hand in line with the right heel
Left hand to the floor if you want breathing one
Two chest open
Just gentle rotation lower shoulder rotating forward upper rib cage back
Exhale now
And inhale coming up slowly straightening the legs feet to parallel position
And jump to the front of your mat samastitihi
Again stepping out to your left
Three to three and a half feet arms out now turn to your left facing
Centering your hips bring your hands up over your head inhale
And exhale pull with a straight spine upward and forward exhale
breathing
deep deep breathing
Pulling the left hip back right hip forward
two
So you're turning your hips just like a steering wheel working your hips and thighs like scissors the left buttock pulling
Into the right one
So some of you need to shift your body weight into the front leg and then pull that left leg back work with the straight leg
If you can breathe out now
Hands together palms press inhale coming all the way up from the legs feet press
This turn all the way to your right centering the hips as if you were walking a tight rope
Inhale looking up and stretching back
Exhale fold forward reach reach and breathe belly in
Let's breathe now feel your body breathe into your body
Breath is life people breath is life
Find that length reaching
Breathing out find a long out breath then let's come all the way up with leg force leg strength
Facing center facing parallel and step to the front of the mat samasthiti
Vrakashana tree pose bring the right heel up into the left thigh bring your hands to your heart center
Now let's breathe
This is a very calming posture standing meditation
Find that breath that deep breath
Find a long strong spine find that bone in your back and lift it up
Breathe out now
Dropping your hands
Inhale reaching straight up palms press
Oh tita let's get long people breathe
With equanimity
With poise
Find that eye of the storm
Lifting reaching
Striving
And relax namaskara bringing the left heel up
Pull it way up tucking it in namaskara
strong spine
Whenever we lift our spines and lengthen the spines we create energy we free the energy the flow
removing the blocks
Palms press firm shoulders relax breathing out now
Now dropping your hands inhale sweeping up with energy take up a lot of space here palms press
breathe
Shoulders relaxing
Lengthen lighten
And slowly release namaskara samasthiti
Samasthiti
Okay, let's take it to the floor series reaching up inhale big breath in now lengthen
exhale fold
Belly in trainee lift the heart spine long
Walk or jump back to a push-up position. Let's lower down elbows in
Inhale lift the heart nice strong stretch
stretch exhale push all the way back now lets you jump forward into sitting navasana
Both series so bring your low back sacrum into the floor
You can just find that low back and push it down rest on the forearms
Or you can bring your arms forward breathing on the feet ankle bones together
Olympian legs people athletic legs three
Three front ribs lower floating ribs dropping down to the belly
five
Lift it finish it and release bring your knees into your chest now
Bring your hands behind your head lacing your fingers at the base of the skull
Inhale lift the shoulders up not yanking on the neck. Just rest with it. Exhale right leg forward
Right elbow to the outside of the left knee inhale pause at center. Exhale left leg twist
Inhale belly firm exhale
Inhale
Exhale
Inhale keep the shoulders off of the floor. Exhale
inhale
Exhale picking up the pace inhale
exhale
inhale
Exhale focus on strength inhale focus on breath exhale
Inhale three more exhale
inhale
exhale
Inhale last one exhale come back to center
And knees into the chest rest for a breath drop your legs straight down to the floor
Bring your right knee up into the chest lace your fingers around the outside of that knee pull it in firm
Now the right hand the first two fingers on the right hand lace around the big toe straighten that leg inhale
Exhale bring your forehead up to the knee left hand reaching down the left thigh
You can bring your forehead into the knee
Or you can bring the chin up into the shin bone if you can
The second stage in this position is to sit up onto the sit bones find that long
long spine
Connect leg and torso
And really slowly lie onto your back bring their leg out to your right
breathe
Left hip toward the floor left ear into the floor
find length
Find breath
Just let the body melt let it open with each breath
Notice how the body responds to each breath
breath now slowly coming up to center
And let's release that leg down bringing the left knee in
Grab that knee just a nice spinal release a low back release here
Grabbing the big toe with the left fingers first two fingers straightening the leg inhale
Exhale bring the forehead up right hand reaching breathing one two
Three lift the torso belly power people abdominal force
Lift it and release it bring the leg out to your left
find stretch
Let those inner legs open here breathe in
Breathe
Right hip down
four
Five coming up to the top
Drop that leg down set to bandha sarvangasana bring your knees up into your chest
Drop your heels flat into the floor right alongside your hips
breath
Breathing out on the floor
Inhale lift the chest lift the torso lift the hips straight up to the ceiling
Big chest so with the in breath the chest expands toward the chin
With the out breath pressing your feet down and tailbone up
tail up
Buttock strong focus on strength people leg contractions you're pushing your hips away from your head
So the neck releases and lengthens
Stay here or bring your hands alongside your ears breathe out here with the in breath lift straight up
Find your center the epicenter of the posture lift the tailbone straight up
up breathe strong legs strong mind strong breath
Work with a calm mind people grace
under pressure
Work with poise
Peace and a powerful mind and you will succeed in opening changing strengthening
loosening releasing all those old knots
Lower slowly down one vertebrae at a time take your time
Stretching straight out bring your legs together feet together flex your feet strong legs
breathe
Now slowly bringing your knees up into your chest
Let's take rock and roll six times rock all the way up to flat feet. That's one clockwise. Let's go. That's two
Put your way around
That's four keep going that's five spinal massage here that six let's jump back
Chaturanga, let's lower slowly down
Inhale here release the spine make this feel good squeeze the buttocks
Exhale push all the way back and let's lie down onto our bellies people
Feel
Hands flat arms alongside the chest slowly with the in breath scoop your chest forward and up
Let's breathe one
Chest lifting so the belly button is halfway on halfway off of the floor breathe out find the out breath
With the in breath lift your hands off of the floor
Arms come out to airplane
Legs lift work the buttocks now slowly bend the knees grab your feet
Breathe out here with the in breath. Let's lift straight up
Press the legs back and up resting onto the rib cage
Again, not wrenching the neck keep the chin slightly down top of the head pulling
In and really slowly
down
Coming up upward facing dog lift the chest up
Exhale push all the way back down dog
Drop your knees to the floor camel pose. So stand onto the knees bring your hands to the base of your back
You want your knees about six inches apart back bends are done from your legs
So find your buttocks strong legs with the in breath. Let's lift the chest up
And begin to move back slowly you can stay at the first position or grab your heels
One hand at a time
You can go to stage three bringing your hands over your head to the floor
Or or bring your forehead down to the floor do what you can do here
This is a powerful posture. This posture opens the whole back side of the body the backs
The spine is lifting
upward chest lifting
Now with strength with lower body strength, we're going to come up with the in breath
Exhale forehead to the floor child's pose
Balasana arms alongside your body palms facing up
Reach your hands out in front of you and let's do up dog again inhale
Nice strong stretch here shoulders back
Exhale push all the way back down dog
Bring your right foot to the outside of your left wrist pigeon pigeon
Now find some semblance of center here people
You can bring your hands alongside your hips chest up strong spine
Breathe you want the foot right foot active
Now gently begin to walk your hands forward in front of you without losing your center of gravity
You can drop your forehead down nice strong extension through the spine. Let's breathe into these hips
Breathe into these hips
We hold tension in the hips. So with each breath, let's dissolve that tension
Any contraction, especially you athletes
Who run or or play
You will find you accumulate tension in the hips and this is a powerful pose
One of the most powerful poses in all of yoga to open that tension to unlock the hips
To unleash your true and natural physical potential physical ability
Now, let's slowly come back
And let's just slide that left leg forward and out to an angle pull that right heel into your groin
Inhale reaching up breathe in here exhale reach over your leg grabbing your foot
Now let's work with a long spine people
Find length find length and strength focus on strength in that front thigh
Focus on length through the spine
breathe
Breathing out here inhale. Let's come all the way up hands up over your head
And relax bring the left foot over your right thigh. We're going to twist
Bring the right arm over right armpit over that right thigh hook it
Bring the right hand down to the knee
Or if you can you find the hole in your legs there sliding this right arm through the hole left arm wraps around the waist
Connecting your hands behind your waist
With the in-breath lift the chest up with the out-breath twist chin down
With the in-breath lift the heart up with the out-breath spin around spinal spinning just like a spiral staircase
Up and around this is good what howard's doing here. He's got his left hand into the floor
Working the floor finding that leverage leverage and let's release here
Crossing your feet. Let's jump back push up position
Lower slowly down with control with good form. Let's open the heart lift the chest up squeeze your buttocks
Push all the way back bring your left foot to the outside of your right wrist pigeon again
So you're trying you're striving for a right angle in this front left leg hands alongside the hips chest up
Hands alongside the hips chest opening up
chin down
Breathe breathe into the hips direct your breath
See if you can direct your breath down the spine to the hips
Now gently walk your hands forward
strong extension through the arms and spine
Roll that right hip down people
right hip down
with breath
And slowly
Coming up walk your hands gently back to center
Bring your right leg out to an angle pull the left heel into the groin
Inhale reaching up
Reach and exhale fold forward
right leg strong
Foot alive right foot active
Toes spreading breathe. Ooh diana bandha
Work the abdominal lock here
Here breathe through that leg just like wind through a tunnel
Relax the forehead relax the facial muscles
This is a very important counter posture breathing out now
With the in-breath, let's come all the way up hands up over your head
And release bring the right foot over your left thigh bring your left arm up and over that right thigh
Again find any kind of position that works for you. You want both sit bones into the floor
You can work your right hand into the floor just to gain some leverage here
Pull the shoulders down people shoulders down
Left foot right foot flat
Look over the right shoulder without straining the neck. This is not a neck pose
So get into the low back the mid back the base of the back and twist it out
breathe more
Spinning ringing out the spine like a sponge
And releasing posthumottanasana bringing both legs forward in front of you pull your sit muscles out
Sit bones into the floor ankle bones together feet alive
Inhale reaching up breathe in lengthen
Exhale fold grabbing your big toes now inhale lifting halfway up strong long spine
Exhale pull forward now. Let's focus on length on length long spine
breathe
Make this a deep release a deep release
Just take it to the furthest point
So we're always working the edge playing the edge
Challenge challenging your limitations while remaining sensitive to them
Breathe out finish the posture with the in breath lift halfway just halfway up
Exhale here inhale come all the way up hands up over your head
And relax your hands down cross your feet and let's jump back push up position
Inhale lift the chest up
Exhale push all the way back
Down dog now drop your knees to the floor fire breathing
Arms straight now this develops our uddhyana bandha the lower belly strength lower belly lock
Just focus on the exhalation
Good good just swallow. Let's do it again a little bit faster pursed lips
Excellent beautiful work you guys let's lie onto our backs feet face the back wall
Final relaxation palms facing up
And just do whatever you need to do right now here and now to be comfortable
To just let go let go
It's so easy to hold on
We go through our daily lives and we soak up stresses like a sponge
We accumulate tensions and
And pressures in our body and our minds and here's an a golden opportunity to just let go
Let go rather than holding on
Just consciously let the whole body melt
Let the eyeballs fall into their sockets
Let the tongue fall down into the throat
If you have any brain tightness or tightness in your brain
Just consciously let the brain rest and melt down onto the back of the skull
Let the weight of the head collapse into the floor
Release and relax the throat
Consciously dissolve in the shoulders
Feel space in the chest and openness in the chest
Let the abdomen the midsection release deeply all the internal organs of vital organs
Consciously let all the
Inward body the inner body release and dissolve let any tension dissolve like an ice cube in hot water
Release your body
In hot water release your hips your legs
Just let the feet fall apart
And just we'll just take one minute you have one minute here
Just feel the power of gravity and your helplessness to it
Feel the hardness of the floor and your body's contact to it
And just be conscious we hold tension unconsciously
And as you become conscious as you become aware alert and awake
You then can consciously release those tensions those points that we hold
Just feel your body tingling feel that glow of life that life force flowing
We've removed blocks. We've opened the pathways the energy pathways
You've shifted your energy we've started at one point
And now we're finishing at another there's a free flow of energy and you can feel if you're calm if you're quiet
You can feel that energy bubbling up right through the solar plexus
Just like oil bubbling up through the sand just feel that flow of energy that life bubbling up and flooding
Out into every nook and cranny
Electrifying every cell
Energizing your mind your brain your nerves your glands
The digestive organs just feel your whole body glowing
Just batting your head
Now you can stay here for five or even ten minutes if you like
But thank you so much. You want to be regular you want to be constant consistent with your practice
Your consistency will bear fruits for you
You