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hello, I'm Suzanne Deason
here on the beautiful island of Maui
it's very easy to feel a strong connection to the earth
the power of nature seems to flow upward through your bare feet
along your legs and into the very core of your being
this natural connection with the earth is vital for creating a stable and healthy grounding in life
to enhance this life giving connection
I've designed the movements in this lower body yoga practice
to help bring an increased awareness, power and flexibility to the entire lower body
these poses will help sculpt, lengthen and tone the muscles of your lower body
and help you properly balance your upper body
to provide you with a healthy, attractive posture
this yoga practice features a continuous series of yoga poses
like a tall tree swaying gently in the wind
your body will flow smoothly from one pose to another
focusing on the abdominals, the hips, the buttocks and especially the legs
this will help you develop both a slender strength and a limber resilience in all these areas
at the end of this tape you will find a section of posture modifications
if you find any of the postures in this practice uncomfortable
please consult this section for the proper instruction on how to make the pose more accessible for you
here on Maui a profound example of the awesome power of the earth
is the Haleakala volcano which has stood tall over this island for thousands of years
let the solidity and endurance of this natural wonder be an inspiration for your yoga practice
by helping you to balance strength with flexibility in your abdominals, hips and legs
lower body yoga will help you build a firm physical foundation
as well as a serene, confident sense of well-being and connection with the vibrant world around you
with regular practice you'll come to feel both deeply rooted
and as light as a leaf at one with nature on the path to wholeness
Namaste
Begin in hero's pose
sit on your heels with the palms on the top of your thighs
release the top of the thighs
place your fingertips beside you
feel your shoulder blades release down your back
keep them firm against the rib cage
lengthen your spine through the top of your head
exhale, come forward onto hands and knees
broaden the shoulder blades
move slowly breath by breath into downward facing dog pose
broaden your shoulder blades to stabilize the shoulder joint
release the neck
lift through the abdominals to stabilize the torso
keep the internal organs soft
inhale, lift the heels
bend your left knee
exhale, reach the right heel into the mat
exhale, reach your left heel into the mat
keep the hips level
continue to alternate the bent knee with the opposite heel to mat
inhale, lift both heels exhale, lower both heels
rise up, keep the legs strong exhale, lower both heels
inhale, rise up exhale, lower both heels
inhale, step the right leg forward into a lunge position
the front shin is vertical
weight in the heel
keep the back leg strong
exhale, step back to downward facing dog pose
broaden the shoulders, strong legs
inhale, exhale, step the left leg to lunge
imagine a connection from the tailbone through the back leg
and from the breastbone through the top of the head
exhale, step back to downward facing dog pose
broaden the shoulders, lift the abdominals and strengthen the legs
exhale, come to hands and knees
lift the right leg
keep the pelvis level
extend the left arm
feel the work of the hamstrings and gluteal muscles
lengthen the inner leg
lengthen the spine
breathe
exhale and release
broaden the shoulder blades
lift the left leg, keeping the two frontal hip bones perpendicular with the floor
extend the right arm
feel the tone of the inner thigh
connect the tailbone to the length and strength of the left leg
exhale, release your leg
inhale, exhale into downward facing dog pose
breathe
inhale, lift the right leg up behind you
exhale, step to lunge
from strong legs, press the forward heel, spread the toes
press the ball of the foot
reach the arms overhead
exhale, bring the hands to the mat
step to downward facing dog pose
broaden and stabilize the shoulders
lift the abdominals
to stabilize the torso
inhale, lift the left leg up
exhale, step through to lunge pose
breathe into the width of the torso
allowing the pose to open up from deep inside you
broaden the shoulder blades
place your hands on the mat and step back to downward facing dog pose
breathe
inhale, bend the knees and jump forward
exhale and fold into standing forward bend
keep the legs strong
relax the neck
release the head
breathe
with your feet together, bend the knees, sit into the heels for chair pose
sink into the strength of the hips and legs
feel the spine extend skyward
inhale, straighten the legs, reach the arms
exhale, release to mountain pose
bring the palms to namaste
inhale, bring your arms overhead
exhale to standing forward bend with strong legs
inhale, bend the knees, exhale the right leg, then the left leg to plank pose
broaden the shoulder blades
lift the abdominals
extend the spine from the strength of the legs
inhale, exhale move to downward facing dog pose
inhale, lift the right leg up
exhale, step through to lunge pose
turn the back heel to the mat placing it in line with the forward heel
build the pose upward through the ankles, legs, hips and spine
exhale, release the hands to the mat and move back into downward facing dog pose
inhale, left leg up
exhale, step through to lunge
firmly rooting the feet, turning the back heel and aligning with the forward heel
inhale, keep the front knee bent, the back leg straight
exhale, hands to the mat, move to downward facing dog pose
breathe and stabilize
bend the knees, inhale, exhale all the breath as you jump through your hands
inhale, exhale, release to standing forward bend with strong legs
feet together, bend the knees, bend the hips into chair pose
sit into your legs, bring the weight back into the heels, spread the toes
inhale, straighten the legs as you reach upward
exhale, release to standing forward bend
inhale, bend the knees, exhale, step the left leg back, wide stride
keep the forward knee bent over the little toe
place the pelvis upright between the legs
inhale, straighten the leg, turn the feet to the opposite side
left foot out, right foot in
inhale, arms up, exhale, bend the left knee
keep the forward knee bent over the little toe side of the foot
you should be able to see your left big toe
if not, move your bent knee to the left
inhale and come up
turn the right foot out, left foot in
exhale, straight legs to triangle pose
move from your hips rather than side bending
inhale and come up
turn the left foot out, right foot in
inhale, arms up, from the strength of the back leg, exhale into triangle pose
feel the width of the back as your breath fills your body
inhale and come up, right foot out, left foot in
inhale, arms up, exhale, bend the right knee over the little toe side of the foot
place the right hand on the outside of the right foot
extend the left arm, broaden the shoulder blades
feel the stability of the feet rooted into the mat
the power of the legs and hips
inhale and come up
left foot out, right foot in
inhale, arms up, exhale, bend the left knee over the little toe side of the foot
reach into the feet as the pelvis tips
tailbone in the direction of the back leg
extend the spine, keeping the back leg strong
left hand to the outside of the foot, right arm extends
inhale, come up
right foot out, left foot in
inhale, arms up, exhale, into triangle pose
bend the forward knee
step the back foot halfway in, bring the body weight over the standing leg
reach the right hand out in front of the shoulder for correct support of the torso
exhale, bend the supporting leg, step back into triangle pose
inhale and come up
left foot out, right foot in
inhale, arms up, exhale to triangle pose
bend the left knee, reach out through the left arm
straighten the standing leg as you strongly lift the flying leg
step back into triangle pose
inhale, come up
turn to the front of your mat, place your hands on the floor
step into plank pose
inhale, keep the legs strong, turn the top of the foot to the mat
roll through into upward facing dog pose
lift the abdominals, turn the toes under, keep the legs strong
move into downward facing dog pose
exhale, jump through the hands
hands to shins, arch up
exhale, strong legs to standing forward bend
bend the knees to chair pose
straighten the legs, reach into the length of the body
exhale, fold to standing forward bend
bend the knees, step back to plank
lift the abdominals, lift the right leg up
move into three leg dog pose
exhale, step the back heel in line with the forward heel
inhale to warrior one
exhale, reach the spine over the bent knee
step the back foot in, bringing the hips over the standing leg
exhale, reach the back foot to the mat, into warrior one
step to plank pose
lift the left leg up, move into three leg dog pose
exhale, step to warrior one
from the strength of the legs, step to warrior three
lift the torso, feel the support of the hips and the legs
breathe as you extend
exhale, bend the support leg, step to warrior one
place the hands on the mat, step to plank pose
come to upward facing dog pose
exhale, strongly lift the legs and hips into downward facing dog pose
inhale, bend the knees, exhale, jump through the hands
hands to shins, arch up
exhale, fold to standing forward bend
bend the knees, sit into the heels
spread the toes, connect with the earth, arms overhead
inhale, reach the legs into the earth, the spine skyward
exhale, bring the hands to namaste
bring the right knee to the chest, hold the ankle with the right hand
release the right thigh, knees together
extend the left arm
from the hips come forward, moving the right foot away from you as you straighten your right arm
press your right foot to the sky
inhale, come up to mountain pose
exhale, ground the legs and feet
bring the left knee into the chest, hold the left ankle with the left hand
knees together, lengthen the thigh
lengthen the spine, bend forward from the hip
press the left foot up, let the left arm straighten
inhale, come up to mountain pose
exhale, into the legs
inhale, arms up
exhale, to standing forward bend
inhale, bend the knees
exhale, step to plank pose
strong legs, easy breath
exhale, turn the feet
inhale, powerful legs into upward facing dog pose
keep the body strong
move to downward facing dog pose
breathe
bend the knees to child's pose
let the hips sink, widen your back with breath
relax the neck
exhale and use your arms to press up
turn to your back, bend your knees, placing your feet in front of your sit bones
evenly adjust your shoulder blades, moving them down your back
press your feet evenly into the mat
move into bridge pose
press your arms into the mat and open the chest
breathe evenly, keep the back body firm and active
front body open and soft
exhale, roll down
relax
inhale, exhale press through the feet
feel a firm tone in the inner thigh
press the feet and the arms evenly into the mat
stretch together underneath you, interlace the fingers
keep the lower body toned and stable as you press the arms into the floor to open the chest
relax the neck
feel the tone of the body, the ease of the breath
exhale, release the interlaced fingers
lower slowly, sequentially from top to bottom
extend your legs, relax your rib cage into the mat
inhale, exhale bring your right knee to the chest
soften the upper thigh at the hip fold
extend your left leg from the hip through the heel
hold your big toe with your index and middle finger
relax your shoulder blade onto the mat and extend your right leg
press through the heel and the ball of the foot, spread the toes
take the right leg to the right
extend through the inner leg into the ball of the foot and inner heel
bend the knee toward the shoulder
maintain the position of the spine, pelvis and left leg
exhale, bring the right leg to center
inhale, exhale bring the left knee to the chest
hold your big toe, relax your shoulder blades into the mat
extend your left leg, spread your toes
lengthen the inner leg into the inner heel and ball of the foot
exhale, take the left leg to the left
extend the inner leg into the inner heel and ball of the foot
keep the torso and right leg grounded
inhale, exhale bend the knee to the left shoulder
reach through the heel, spread the toes, relax the shoulder
exhale, release the left leg
inhale, exhale right knee to chest
inhale, exhale left knee to chest
exhale, extend the legs, open the back of the knees
bring the ankles in line with the hips, reach from the sit bones into the heels
inhale, bend the knees to the chest, exhale roll up to modified boat pose
horizontal shins, hold behind the knees
support your balance with the abdominal muscles
exhale, extend strongly through the backs of the legs into the inner heels and the balls of the feet
find tone on the inner leg, connect that to the length of the spine
exhale, bend the knees to the chest, slowly roll back down with control
inhale, exhale extend through the legs, spread the toes, bring the legs in line with the hips
inhale, exhale move your straight legs closer to your chest, hold the outer feet
inhale, bend your knees, exhale roll up to vertical shins, lift your abdominals to balance, breathe
exhale, extend the legs, spread the toes, feel the power of the legs extending the spine
inhale, exhale bend the knees to the chest, roll down with abdominal control
exhale, extend the legs, spread the toes, bring the straight legs toward the chest, holding the outer feet
inhale, exhale bend the knees to the chest
roll up to sitting, extend the legs, adjust the sit bones, lengthen the spine for seated forward bends
inhale, reach the arms overhead, exhale fold, hold the feet, extend the legs, spread the toes, extend the spine
draw the shoulder blades down the back, lift and broaden the chest, breathe
inhale, sit upright, exhale bring the heels into the sit bones, roll down, place the bottoms of the feet together
hold the heels with the palms turned up, straighten the leg, extend the inner leg into the inner heel
press through the ball of the foot, inhale bend the knees, exhale bring the knees together, roll up
extend the legs to wide forward bend, inhale lengthen the spine, exhale release forward
strong legs resting on the center heel of both feet, toes spread, abdominals lifted, shoulder blades down, chest broad
inhale, sit upright, exhale bring the feet together for cobblers pose, lift the chest with support of the arms, release the inner thigh
keep an awareness of the outer feet pressing gently together, allow the rib cage to expand, soften the face, eyes and jaw
inhale, bring the knees together, exhale extend the legs straight, adjust the sit bones, reach the legs, spread the toes, extend the spine
inhale, bring the arms overhead, interlace the fingers, exhale reach the arms, extend the legs, breathe, exhale release the arms
place your hands 8 to 12 inches behind you, fingers face the sit bones, lean back, bend your elbows, lift your chest
press the feet, lift the hips, move the shoulder blades down the back, lift the chest
exhale, lower the hips, sit upright, breathe
place a folded blanket under the pelvis, extend the legs, ankles together, feet in line with the hips, relax the shoulders, release the arms
keep the legs strong but let the weight of the legs move into the hip sockets, feel the pelvis heavy against the blanket, feel the ease of the breath
bend the knees into the chest, lift the hips off the blanket and move the blanket down under the knees, allow the knees to release to the sides
exhale slowly, relax the shoulders, soften the abdomen, release any sensation of tension in the legs, breathe, widen your body with your inhalation, soften with your exhalation
exhale, straighten the knees, again relax the legs, soften the inner corner of the eye, let the eyes release away from the eyelids, relax the facial muscles
let the weight of the head sink into the mat, let the shoulders relax carrying with them the weight of the arms, feel the rise and fall of your belly as you breathe
completely release the weight of your pelvis and legs into the earth beneath you, relax, breathe
modify standing poses with a block to support the weight of the torso and relieve stress from the back and the legs
use a strap to modify forward bending poses to experience the pose without strain
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