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  • - We had some people that wanted us to practice

  • from last week that joined us Bird of Paradise pose

  • and some twists and some shoulder openers and plow pose.

  • We're gonna try to fit all that in

  • and if you have two yoga blocks,

  • I would recommend getting them handy or one.

  • And if you have any knee issues

  • when you put pressure on the knees,

  • on to your mat, grab a blanket or a pillow,

  • or if it's hard to sit up really tall,

  • you wanna sit on the edge of that blanket or pillow.

  • Okay?

  • And now we're gonna get started lying on our backs

  • will come into Supta Baddha Konasana.

  • Oh, how I love this one.

  • So the few together and knees apart.

  • Now if your knees are uncomfortable with this,

  • then you can put a couple of blocks

  • or a couple of pillows on sides of the thighs.

  • Lengthen three or lower back.

  • (clears throat)

  • Just rest your hands on your belly

  • Then close your eyes.

  • Begin taking some longer breaths

  • in and out through your nose.

  • So as you inhale, fill your belly with your breath.

  • (inhales)

  • And then exhale, release the breath from the belly.

  • (exhales)

  • At the bottom of your exhale,

  • draw your navel in towards your spine,

  • a moment holding the air out.

  • And then inhale, fill the belly.

  • (inhale)

  • Now bring it up to the ribcage all the way around.

  • You can put your hands here if you like.

  • And then as you exhale, begin exhaling the ribcage

  • (exhales)

  • and then exhale through the belly.

  • At the bottom of your exhale,

  • draw your navel and an up

  • and lift your pelvic floor muscles and pause.

  • And this time we'll inhale,

  • filling through the belly all the way around

  • the low back to all the way around

  • the ribcage, front back sides.

  • And now take it up to the chest,

  • the shoulders and the upper back.

  • And then exhale, starting with the chest,

  • shoulders upper back.

  • Exhale their ribcage, all the way around.

  • And now exhale through the belly

  • all the way around front and back

  • draw the navel and lift the pelvic floor muscles pause.

  • do that same thing.

  • So inhale, belly, low back,

  • ribcage mid back,

  • chest, shoulders, upper back.

  • And exhale, chest, shoulders upper back,

  • (exhales)

  • ribcage mid back,

  • belly, lower back.

  • Bottom of your exhale, draw, your belly in and up.

  • Lift your pelvic floor pause.

  • And now just start to come into your regular breath.

  • (inhales and exhales)

  • Slightly constricting

  • the back of your throat as you breathe.

  • And then we'll inhale and cross the right shin

  • in front of the left chin.

  • So it's as if you're in a comfortable

  • sitting pose sitting up Sukhasana.

  • If you can try and move your ankles

  • underneath your knees

  • and your knees above your ankles as you sit here,

  • if it's not too much.

  • It definitely gets deeper into your hips.

  • And then we'll keep the legs as they are.

  • Face your palms in toward one another.

  • Inhale and reach your arms straight up to the sky

  • and then exhale back toward the ears.

  • Now as you do, (inhales) your ribcage

  • is gonna wanna puff up so dry your ribs

  • and lengthen through your low back

  • and reach your fingertips far away from your shoulders.

  • If your arms don't touch or don't line up the ears

  • or if they don't touch the earth, it's totally okay.

  • Just soften around your neck and breathe.

  • And then inhale, take the arms back up

  • and exhale back by your side.

  • Switch the cross of your shins.

  • So now your left hand is in the front.

  • Once again, if you can

  • try and line up your ankle under your knee

  • and your knee above your ankle.

  • And lengthen through the low back.

  • And if you're feeling some intensity in the hips

  • and in the lower back, that's what this does.

  • So, you're right where you're supposed to be,

  • if it's too much intensity,

  • then take your knees a little bit further apart.

  • Come back chabu chai.

  • Yep, the side feels tighter for me.

  • (chuckles)

  • And then with your palms facing in,

  • well inhale and take them up pointing to the sky.

  • (inhales)

  • Exhale, take them over.

  • Watch the ribs in the low backs.

  • You're gonna draw those front ribs and as you exhale,

  • it can draw down and keep lengthening

  • through your lower back.

  • So you're sitting bone lengthen towards your heels.

  • And then reach through your fingertips.

  • But soften a little bit around your neck.

  • Keep your chin pointed up to the sky

  • so your neck is long and breathe.

  • And then inhale the arms up, and exhale,

  • release them back by sides.

  • And now we'll take the feet

  • flat on the floor with knees bent

  • and walk your feet as wide as your mat,

  • knees pointed up.

  • Take your arms out to the sides

  • that can be straighter bent, take an inhale.

  • (inhales)

  • Exhale, drop your knees over to the right,

  • look over your left shoulder.

  • (exhales)

  • Take a breath here.

  • Turn your belly to the sky.

  • And then inhale back to center

  • and exhale, knees over to the left.

  • Look over the right shoulder,

  • turning your belly to the sky.

  • And then once again,

  • back to center inhale, exhale knees over to the left

  • looking right and then this time option

  • to take your right heel

  • and let it rest just above your left knee.

  • And then look over to the left side.

  • As long as that's okay, on your neck.

  • But keep turning your belly up toward the sky.

  • And one more big breath here.

  • And then inhale back to center,

  • your feet are still as wide as the map.

  • Exhale, drop them to the left.

  • Looking right, you can stay right with this

  • or pick up your left heel

  • and place it just above your right knee for a little extra,

  • turning the belly up toward the sky,

  • looking over the right shoulder

  • unless that bothers your neck and breathe.

  • (inhales and exhales)

  • Only one more long breath.

  • And now we'll come back to center inhale,

  • (inhales)

  • roll yourself all the way to your right,

  • (clears throat)

  • use your left hand press up.

  • And now I need to cough a little I'm so sorry.

  • (coughs and clears throat)

  • Sit up nice and tall.

  • And let me fix this microphone.

  • (inhales)

  • Sit up nice and tall bring your hands together

  • close your eyes.

  • (exhales)

  • Breathing Ujjayi.

  • And may or practice bring you into the present moment,

  • quiet your mind so that you can connect

  • with your very best self.

  • Take a moment to imagine all the Yogi's

  • all the Fightmaster Yogi's around the world sitting

  • with hands together.

  • And let's set up our intention with an own.

  • Exhale everything out and inhale for UM.

  • (inhales)

  • Ohooooooo.

  • And then release.

  • Oh, my UM was a little weak this morning, but it's okay.

  • Come to your hands and knees.

  • Rests on your shoulders and knees

  • and your hips and will warm up the spine

  • a little with Cat and Cow.

  • As you inhale, bring your chest forward,

  • lift your chin, tailbone up.

  • As you exhale around the back, press away from the earth

  • and pull the belly in and up.

  • And again, inhale to come forward.

  • (inhales)

  • And exhale to round.

  • (exhales)

  • Once again, inhale.

  • (inhales)

  • And exhale.

  • (exhales)

  • Now bring your hands on a hand print forward,

  • shift your hips over to the right

  • and then swing them toward your right heel,

  • bring them over towards your left heel.

  • Inhale bring your left hip toward the left arm.

  • It's a circle, and take it over to the right.

  • So, hip circles, we'll do a couple rounds of hip circles.

  • I love them.

  • And you can do big hip circles,

  • you can do small hip circles.

  • If it gets to a pleasure, oh yep, that's the place

  • and just stay in there a moment

  • and stretch out where your body likes it.

  • (inhales)

  • (exhales)

  • And keep your breath steady as you move.

  • Equal inhales and exhales.

  • (inhales)

  • And then pause in your child's pose a moment.

  • And we'll come back up to the hands and knees

  • rests are still in front of the shoulders

  • and now take your hips to the left

  • and then toward the left heel.

  • Sweep over to the right, bring right hip toward right wrist

  • and left wrist and make your circles.

  • The same thing big circles, small circles.

  • Stop and stretch someplace.

  • If your like oh yeah, I need that.

  • (inhales and exhales)

  • And just keep your breath nice and steady.

  • And now head back to Child's Pose after the one

  • that you're on, stretching back,

  • and take your knees (clears throat) a little bit wide

  • so you can get into the hips

  • and let your belly just hang on down.

  • You can rest your head on the mat

  • if you'd like or you can rest your head on your hands.

  • And then inhale well come on up again to hands and knees.

  • So rest on shoulders again, knees under hips.

  • So you walk your hands back a little

  • I'm gonna do a little twist here.

  • So inhale right arm up.

  • (inhales)

  • Exhale, sweep it under the left.

  • Pull your left hip back

  • take your left hand to the low back

  • or reach around and hook it on toward your thigh

  • option to extend your left leg back.

  • You could lift it off the floor

  • if you do lifted from the inner thigh.

  • Otherwise, you're gonna roll right onto your back,

  • but it's best to just focus on the shoulder

  • try to roll it open.

  • One more big breath here.

  • And then unwind and make your way back to center.

  • We'll do the other side.

  • So rests on your shoulders knees and your hips again,

  • left arm left, inhale and exhale,

  • sweep it under the right,

  • coming on to the left shoulder.

  • And now pull your right hip back,

  • take your right hand to the low back

  • or hook it onto the left thigh.

  • And then option to extend that right leg back.

  • If you are going to lift it,

  • remember to lift it from the inner thigh,

  • drop the outer hip 'cause that hip wants to roll open.

  • And then you come onto your back

  • and it's really it's takes you by surprise,

  • but stay in the position,

  • the best position might be knee down

  • so that you can work this top shoulder to roll open.

  • Oops, that was my foot on the mat.

  • (laughs)

  • And breathe here.

  • So we're gonna try to keep these hips nice and level

  • and make the twist come from the ribcage and the chest.

  • One more breath.

  • Fine turn and look up the sky if you can.

  • And breathe release back to table.

  • Bring your hands again in front of your shoulders

  • turn your inner elbows forward

  • and press into the thumb, first finger side of the hand,

  • then tuck your toes for Down Dog.

  • Keeping your knees a little bit soft to begin

  • as we're warming up.

  • And then just start to straighten the right leg,

  • keep the left knee bent and switch,

  • bicycling your legs

  • and if you feel any tension in your neck,

  • you can move your head.

  • (inhales and exhales)

  • Now bend both knees

  • and stick your knees up a little bit

  • to stretch out your back

  • and then reach the heels toward the earth.

  • They don't have to touch.

  • In fact, if your feet easily touch

  • that shortened my stance

  • and my feet are touching

  • but I don't get as much stretched through my back.

  • So I'd rather have my heels off the floor

  • so I can stretch out my back.

  • And then take a breath in,

  • come up onto the balls of the feet,

  • exhale it out, bent the knees and step your feet up.

  • inhale lengthen halfway, and full exhale.

  • And inhale, reach all the way up.

  • Exhale, bring the hands to the heart.

  • So we're gonna do some Surya Namaskar a sun salutation aids.

  • First one we'll do modified.

  • Make sure that big toes touch heels are slightly apart

  • or hip socket distance apart with your feet parallel

  • outer edges parallel, stand up nice and tall.

  • I think I'm gonna fix this, I couldn't.

  • I gonna fix this and put it on my little strap.

  • I think it'll work better there.

  • Here we go inhale and reach up.

  • As you exhale, hinge from your hip creases and fall forward.

  • (inhales)

  • Bend your knees as needed.

  • Inhale, lengthen halfway and exhale to plank.

  • Knees can be up or down modified

  • for this one or not your choice, lower all the way down

  • to your belly.

  • Hands by low ribs as you inhale just to baby Cobra.

  • Exhale to lower tuck your toes underneath can be up or down.

  • Take a breath in.

  • Exhale, press up to plank and then stretch back.

  • (inhales)

  • And now breathe here.

  • (exhales)

  • With your inhales and exhales equal in length, go three.

  • (inhales and exhales)

  • Draw the belly in and up at the bottom of each exhale.

  • Two.

  • (inhales and exhales)

  • And inhale onto the balls of the feet.

  • Exhale everything out.

  • Inhale lightly stuck or hop up, lengthen your spine

  • (inhales)

  • and fold as you exhale.

  • If your legs are straight,

  • shift your weight toward the balls of your feet.

  • And rise up, inhale and exhale to Samastitihi.

  • Okay?

  • The thing I did with the microphone does not work.

  • So

  • let me do a whoop,

  • try one more.

  • Come on microphone.

  • Don't give us trouble.

  • Okay, surya namaskar, again, this time modified

  • or not your choice inhale, it's always your choice.

  • Reach out.

  • (inhales)

  • Exhale, fold.

  • (exhales)

  • Inhale, lengthen.

  • Exhale, plank and lower Chaturanga.

  • Shoulders no lower than the elbows

  • if you're in full Chaturanga

  • inhale up dog or stick with Cobra.

  • Up dog thighs, the knees are off the earth.

  • Exhale down dog.

  • (exhales)

  • And again chest.

  • Breathing here.

  • (exhales)

  • Arms, our shoulders distance apart.

  • The feet hip socket distance, spread your fingers,

  • press onto the base of the fingers and lifter forums.

  • (inhales and exhales)

  • Take another long round of breath.

  • And now inhale to the balls of the feet,

  • exhale everything out as you inhale,

  • lightly step or hop your feet up

  • and halfway left and fold as you exhale.

  • Press down and rise up inhaling

  • and samastitihi exhale.

  • Let's more Syria A, inhale arms reach.

  • (inhales)

  • Exhale, hinge from the hip

  • creases keep your spine long as you fold

  • inhale half lift, exhale.

  • Remember, if you hop back land in Chaturanga

  • you never have to hop but if you do,

  • so make your way to Chaturanga, then up dog on an inhale

  • or Cobra and down dog as you exhale.

  • Stretching back here.

  • (exhales and inhales)

  • And then this one, let's add on to it.

  • So right leg lifts.

  • Whooh, I got a little pop there,

  • nice level hips as you exhale,

  • dry or thigh in toward your belly,

  • press away from the earth.

  • If that's too much, you can keep your foot down.

  • And now we'll step it all the way up by the right hand.

  • Remember, it doesn't make it you pick it up

  • and you put it and take your left knee to the earth,

  • pad up that knee if it needs any padding,

  • pull this right hip back, keep your left fingertips

  • on the earth or on a block.

  • Inhale right arm up.

  • Exhale, circle.

  • Inhale, to reach.

  • Exhale, circle around.

  • (exhales)

  • And reach up, inhale, exhale, circle it.

  • Now, reach up straight up.

  • You can keep your back knee down the whole time

  • or tuck your back toes under.

  • And inhale, keeping that twist, come into high lunch.

  • Although tricky sometimes, reach to the arms,

  • pull the belly in, make sure you're lengthening

  • through the lower back and this knee is over the ankle.

  • Take another long breath here.

  • And then we'll inhale, turn to the front

  • reach the arms up, exhale.

  • You can go right to Down Dog if you'd like

  • or to blink and Chaturanga

  • Inhaling upward dog or Cobra.

  • Exhale back.

  • (exhales)

  • Inhaling left leg lips.

  • (inhales)

  • As you exhale, fight to belly shoulders over the wrists.

  • Take a breath here.

  • And then in house, stuff it all the way up

  • by the left bottom, right knee down.

  • Pull this left hip back.

  • Keep your spine long.

  • And now the right fingertips will stay down on the earth

  • or on a block and you're on the left arm up.

  • Inhale here,

  • and exhale, circle.

  • Reach it up inhale, exhale, circle.

  • And again, up, inhale, circle, exhale.

  • Now we'll take it up and hold it here.

  • You can keep your back knee down the whole time

  • she can come up like this.

  • Or tuck it under, tuck the toes under lifted.

  • And then inhale.

  • Keeping that little twist, come on up.

  • Make sure the front knee is over the ankle.

  • Firm your low belly,

  • lift your pelvic floor reach through your arms.

  • Take another long breath here.

  • And inhale to center

  • and exhale down, either go right to down dog

  • or move through your vinyasa exhale Chaturanga

  • Inhale, press up.

  • Exhale, stretch back.

  • (inhales and exhales)

  • Breathe here.

  • (exhales)

  • Inhales and exhales equal in length.

  • (inhales and exhales)

  • And then take another long breath in and out.

  • The next inhale, come to the balls of the feet.

  • Exhale and all out.

  • Bend the knees, look past the fingers,

  • lift your pelvic floor belly.

  • Step or hop.

  • Inhale, lengthen, fold exhale.

  • Press down through the feet come inhale in.

  • And exhale, samastitihi.

  • And I turn to the long side of the map

  • and do some standing poses.

  • So turn your right leg all the way out, back toes in.

  • Line up your heel with your arch.

  • Take the arms that shoulder height,

  • inhale and bend the knee exhale.

  • And we're here to, try to drop this front hip under,

  • knee over ankle pointed over the middle toes.

  • Press this back thigh back

  • but lift up to the back through the back inner thigh.

  • Now keep all of this.

  • As you take your arms behind you,

  • hook your thumbs or interlace your fingers

  • and then open the chest.

  • And look up for a little backbend inhale.

  • And then exhale, right shoulder toward right knee.

  • Let your head hang any amounts and soften your elbow joints.

  • Keep pressing the front heel down

  • and press weight through the outer edge

  • of your back foot.

  • (inhales and exhales)

  • Take another breath.

  • And now inhale, come back to Warrior II exhale here.

  • Take your right arm behind your back and reverse.

  • Exhale, bend into that front knee.

  • Now keeping this arm behind the back,

  • straight and leg, inhale, exhale, side stretch.

  • And then inhale, come on up.

  • We're gonna keep this hand behind the back

  • if you can for triangle pose shirtless dance

  • if you like, hinge and reach, reach

  • and take the hand wherever it falls.

  • But roll this top shoulder open.

  • Try to link them from your hip crease

  • through your armpits

  • and bottom, hips forward, top ribs back.

  • through three graphs here,

  • and two.

  • And then looking down to the foot will inhale,

  • come up, stretch out the arms, palms down,

  • exhale, Warrior II again,

  • so if you shorten the stance,

  • you'll have to lengthen it so the knees over the ankle.

  • (inhales)

  • Lean, take your right forearm to right thigh,

  • reach your left arm straight up to the sky.

  • Then inhale, reach it forward,

  • make a big circle and we're taking it behind

  • the back again exhale.

  • As you can see right here or slide your right hand down

  • to hold your ankle or if you have a block,

  • put it on the little toe side of your foot.

  • And then imagine that you could turn

  • your belly button up to the sky

  • lengthen the crown of the head forward,

  • turn your chin up,

  • but if that hurts your neck look forward or down.

  • (inhales and exhales)

  • And breathe.

  • One more long breath.

  • And then looking down,

  • take the top arm up as an as if someone's pulling you

  • from your elbow or above your elbow come on.

  • Good feet parallel,

  • hands to hips through the other leg.

  • Left leg out, back to then still lined up, heel to arch.

  • Inhale take the arms at shoulder height

  • and bend the knee exhale.

  • So once again, knee over ankle,

  • knee in line with middle toes.

  • Drop this front hip down,

  • press this back thigh back

  • but lift a little bit through the back inner thigh.

  • (inhales)

  • And breathe.

  • (exhales)

  • Now we'll take the arms behind again,

  • Now we'll take the arms behind again,

  • Inhale, little back bed looking up and then exhale,

  • left shoulder toward left knee any amount,

  • because as it doesn't matter how deep you get into a pose.

  • It's an inside job this yoga stuff.

  • (inhales and exhales)

  • Keep pressing through the outer edge of your back foot,

  • till your head, be heavy.

  • to your head, be happy.

  • Take another breath here

  • and then inhale, come up stand in your Warrior II

  • exhale, release the arms,

  • but to here let your right hand

  • behind your back and reverse.

  • Exhale bend into that front knee a little.

  • Exhale and into that front knee a little.

  • Roll the shoulder back.

  • As you're reversing, stretch out your front leg,

  • inhale, exhale, stay here.

  • And then inhale, come up.

  • Setting up for triangle shorten the stance

  • if you like and hinge reach, reach out as far as you can.

  • reach out as far as you can.

  • you can rest it on your shin, on your foot on a yoga block

  • can rest it on your shin on your foot on a yoga block

  • and just like in your Warrior II drop this front hip under.

  • Press back thigh back

  • but lift up through the back inner thigh just slightly.

  • And breathe.

  • (inhales and exhales)

  • keep your legs firm without locking your knees.

  • It's tricky, I know, it takes practice practice.

  • No, thanks practice.

  • Yoga practice not yoga perfect.

  • (chuckles)

  • Perfect.

  • And I'll get down to the foot

  • and take this top arm up and inhale.

  • We're gonna come back to Warrior II

  • so if shorten the stance

  • make sure to lengthen it again.

  • Lean your torso forward,

  • left forearm to the left thigh, right arm straight up.

  • Exhale, sweep it forward and behind your back.

  • So the low back or hooking on the thigh

  • and roll this top shoulder open

  • and I my foot in the right place.

  • and I put in the right place.

  • This left hand can stay where it is,

  • or slide it down to the ankle

  • or to a yoga block on the little toe side.

  • Whatever works for you.

  • Just make sure your knee stays over the ankle

  • and points over your middle toes to keep your knees safe.

  • And breathe keep dropping the front hip down.

  • (inhales and exhales)

  • Take another long breath here.

  • And now we'll take this top arm widget up to the sky.

  • And if someone's helping it along, inhale come on up,

  • feeds to parallel, but then toes out hills in,

  • will bend the knees for goddess stretch.

  • So right now I'm kind of sticking my buns back.

  • And it's easier to be honest,

  • but I really want to do is try to drop the butt bones down.

  • And then of course when we do that,

  • the knees wanna drift in

  • so you're gonna press the knees back

  • or as much as they will not,

  • not hard pressing ever but the knees are gonna move back

  • and the butt bones go down.

  • That's what we're working toward.

  • Take the arms at shoulder height, inhale

  • (inhales)

  • and exhale, right over left,

  • 'cause you can touch your shoulders or do the eagle arms.

  • (inhale and exhale)

  • So best you can.

  • You're tilting your pelvis forward a little bit

  • so that these hip bones get closer to the low ribs.

  • But then the knees are staying in line

  • with the middle toes and they're pressing back.

  • Like, look at you this way or this way, I don't know.

  • Take another breath where you are

  • (inhales)

  • sitting down for this last one.

  • (exhales)

  • And we'll release the arm slowly straighten the legs.

  • Ah, winner pose, and then exhale will sink back down.

  • Making sure we're dropping sitting bones down,

  • knees or moving back,

  • arms that shoulder height left over, right

  • you can touch your shoulders or do Eagle arms.

  • Hello, hello.

  • (laughs)

  • Keep breathing in here.

  • (inhales and exhales)

  • So try to lift your fingertips up

  • but drop your shoulders down a little away from your ear.

  • For three more breaths, sinking down.

  • Keep the belly lifted.

  • (exhales and inhales)

  • One more lung breath.

  • Pelvic floor lifts

  • and then releasing the arms slowly straighten the legs.

  • Winner.

  • And then bring your hands to your hips, feet to parallel.

  • Take a breath in, arms up, hold your breath.

  • (inhales)

  • Bend the knees, step or hop and back to the front tadasana.

  • Take your feet hip socket, distance apart,

  • hands on the hips and look up, inhale,

  • hinge from a creases and full exhale.

  • And just hang here for a moment.

  • So your knees can be bands, that's okay always.

  • If they straighten,

  • then shift the weight toward the balls of the feet

  • and firm muscles with lock in the knees, nod your head yes.

  • Turn it no.

  • And now bend both knees a little bit.

  • Bring your right arm underneath your right leg

  • and up toward your bends

  • and take your left arm straight to the sky.

  • If it works for you take your left hand behind you

  • and clasp or hold on to your clothing.

  • Roll the left shoulder open and maybe start

  • to straighten out the legs a little.

  • And of course breathe.

  • Just a couple breaths here.

  • Relax your head and neck.

  • Now we're gonna keep this right arm where it is.

  • Right by your buns.

  • Take your left fingertips to the floor

  • and take your left foot back onto the bottom of it

  • that's my foot on the mat making that noise

  • by the way, (laughs) press some weight into the left hand

  • and the right foot and see if you can lift

  • that left leg off the floor.

  • Maybe a little, maybe more.

  • So, if this one's tricky,

  • it's always tricky in the beginning.

  • You'll get to do it again in my Monday class

  • that will be released this Monday.

  • So get to practice this one again.

  • Take one more breath.

  • And back down we go.

  • Release the arms and just hang a moment.

  • (inhales)

  • Big breath (exhales) releasing the head and neck.

  • Now, well then both knees again

  • taking the left arm inside the left leg,

  • take your left hand towards your hip

  • right outside of your buns.

  • Right arm up toward the sky, you can keep it here

  • you can stay here the entire time

  • or roll it behind you in clasp.

  • Use a yoga strap if you happen to have one handy,

  • or a scarf or anything really,

  • or holding on to your shirt.

  • Once we get a little twist

  • as we roll this shoulder back and breathe.

  • Try and lift your belly lift pelvic floor.

  • Now keep your left hand right where it is

  • right at your bottom.

  • Take your right fingertips to the earth

  • a little bit outside of the little toe side of your foot

  • and then start to walk your right foot back a little bit.

  • Now you can keep that foot on the floor

  • and you just play with lifting it up for a moment.

  • Or, if it feels like it works

  • by pressing into the right hand left foot, take that leg up.

  • (inhales and exhales)

  • And the leg is opening its head this opening

  • we're not trying to keep our pelvis neutral,

  • not this time breathing.

  • One more long breath.

  • And we'll return that to the floor.

  • Release the arms and grab your elbows.

  • gently rock yourself side to side.

  • And then take your arms down toward the earth.

  • Bring your hands to your hips

  • and we'll come on up with a nice, long spine.

  • A little costume adjustment and then back to tadasana

  • and come to uttanasana everyone's favorite.

  • Inhale, sit back into your chair pose.

  • And exhale to fold.

  • Inhale, halfway lift.

  • Exhale stepping or floating back fine, Chaturanga.

  • Inhale, pressing up a dog or Cobra your choice

  • and then down dog exhale.

  • Right leg up inhale, level hips, this time.

  • As you exhale, step it up by the right hands,

  • but then walk your back foot in about a half a foot printer.

  • So bring your hands to hips and come on up.

  • So pause your moment, make sure your shoulders

  • and your hips are square to the front of the mat.

  • Your feet are heel to heel or a little bit wider,

  • especially if you have tightness in the hips.

  • Bring your arms up, either press your fists

  • together back here or your palms

  • and roll the shoulders back.

  • Some teachers teach the opposite elbow

  • I don't like it because I can't really roll

  • the shoulders back so this fist palms, my fave.

  • Look up, exhale and come forward

  • keep pulling that right hip back

  • and press into the big tail mount of the right foot.

  • Press of the outer edge of the back foots.

  • Imagine you're holding a yoga block

  • between your inner thighs

  • and you're giving it a nice squeeze as you lift

  • the pelvic floor.

  • Take one more long breath here.

  • And now bring your hands to your hips

  • lengthen your spine, bring your right hand to low back,

  • reach your left arm straight ahead of you like

  • you're gonna shake hands with the left hand, inhale.

  • (inhales)

  • Exhale, take it down inside of the foots on the shin

  • or outside of the foot or to a block.

  • Pull this right hip back, turn, turn, turn

  • as much as you can stretch reaching

  • top the top fingertips.

  • Same idea idea of squeezing that imaginary block

  • between the inner thighs.

  • Lift the pelvic floor lifts the belly.

  • Every inhale long from your navel to the crown of the head.

  • Every exhale, turn to the ribcage and twist.

  • Take one more big breath.

  • This is Parivrtta Trikonasana twisted triangle.

  • Now we're gonna take this top hand back

  • to your low back, make sure it's nice and even.

  • We want it to stay that way.

  • Pick up your left hand, bring it in front of you.

  • So that when you move forward,

  • your wrist is under your shoulder.

  • As you inhale, start to lift your left leg straight up

  • with your toes pointed straight to the earth.

  • Stay here or turn again same direction

  • and add the arm this is Parivrtta Uttanasana

  • twisted half lean.

  • Three breaths, keep squeezing those outer hips

  • and inner thighs make sure your hips are level two.

  • Now to come out of this, just look down to the floor

  • return your hand and your foot and fold.

  • Keep your feet hip socket distance apart

  • if you prefer or big toes touching back to chair pose,

  • sit back wait into the heels.

  • Inhale and exhale and fall straighten the legs

  • come halfway up inhale.

  • Exhale, step or float Chaturanga.

  • Inhale lean up, (inhales) exhale back.

  • (exhales)

  • As you inhale, lift your left leg up,

  • but point your toes to the earth

  • syria hips are level.

  • We'll practice our level hips.

  • As you exhale, step it up by the left hand,

  • but then take your back foot in about

  • a half a foot length or so.

  • Bring hands to hips and come on up.

  • Setting up for Parsvottanasana pyramid pose.

  • Make sure before you do it,

  • shoulders, hips square to the front of the mat,

  • back toes face, the front right corner of your mat.

  • Then take the arms out, either pressing your fists

  • or your palms together and roll your shoulder heads back.

  • (inhales)

  • Keep firming into the big toe mound of your left foot,

  • pull the left hip back as you look up, inhale,

  • exhale as you hinge from your hip creases to come forward.

  • Keep pulling that left hip back

  • so that your hips don't come out of alignment.

  • And breathe here pressing your calf toward your shin

  • ground to the outer edge of your back foots

  • and hold that imaginary block

  • between the inner thighs as best you can and this is tricky.

  • Lift your shoulder hands without lifting your elbows.

  • I know tricky, right?

  • Most importantly, do your best.

  • Breathe and forget about the results.

  • The journey, is not the end results.

  • From here, just gonna take the hands toward the map.

  • And then take your left hand

  • to your low back making sure hips are level,

  • raise your right arm forward

  • like you're gonna shake hands inhales,

  • stretch forward, exhale,

  • right hand inside of the foot on the shin,

  • outside of the foot or onto your block.

  • Then lengthen, inhale as you're pulling this left hip back.

  • Exhale, turn your ribcage in your chest and add your arm.

  • Also, you can look up toward your fingertips.

  • Of course when I do then I'm too far from the microphone

  • but you get the idea.

  • Breathe here, really lift through the pelvic floor

  • and your low belly to help stabilize you.

  • Just a couple breaths.

  • Then I'm gonna return this left hand to the low back,

  • right at the safe grum.

  • Bring your right hand to the right side of your mat.

  • Bend your left knee a little,

  • walk your right fingertips forward

  • so that your wrists and your shoulder line up.

  • And then pick up your back leg from the inner thigh.

  • And let your outer hip drop down I don't want it to open.

  • So you can look at your toes.

  • Make sure they're pointed straight to the earth.

  • Lengthen, inhale, exhale.

  • You can stay right here or turn again to the same side

  • and reach up through the arm or turning keep the arm down.

  • All right three breaths Parivrtta Ardha Chandrasana,

  • twisted half moon.

  • Now let's come out of this back to the earth.

  • Bring your left hand down

  • bring your right hand down and fold.

  • (inhales and exhales)

  • Breathe here, knees can be better straight,

  • letting everything go.

  • Remembering your hand steps, and come on up.

  • So we'll practice bird of paradise.

  • So all of the poses that we've been doing

  • have been preparatory poses

  • for our bird of paradise.

  • So we've done some hip opening,

  • we've done some shoulder opening,

  • we've done some twisting and bird of paradise.

  • Open hip, twist, shoulders.

  • It's the whole enchilada.

  • So I'm gonna go this way.

  • Should I go this way?

  • I'm not sure.

  • Okay, I'll go this way.

  • I'll face face you.

  • So just like we did before at the top of the mat,

  • we're gonna come into a little bend in the knees,

  • feet about hips distance apart

  • hip socket, distance, maybe a little bit wider.

  • Take your right hands

  • and thread it under the right sock lift your left arm up.

  • Then take your left hand behind your back to clasp.

  • Now, if you can't clasp your hands,

  • grab your shirt or grab a yoga strap.

  • Then we're gonna start to shift

  • the weight into your left foot.

  • Make sure that Left foot is parallel.

  • It's gonna want to turn out or in it has its tendencies.

  • Pull your belly in, lift your pelvic floor

  • and slowly start to lift up.

  • Find a spot to focus on that's not moving,

  • so that you can keep your balance.

  • Stay with this or start to extend the leg out.

  • Hold the belly and let the pelvic floor and breathe.

  • And three breaths

  • if you come out, just come back in for a moment.

  • To and slowly bend the knee.

  • Return it and hang a moment.

  • (exhales)

  • Nice work.

  • Okay.

  • And with a nice long spine,

  • come on up and we'll do the other leg.

  • Ready?

  • So feet about hips socket distance are a little bit wider.

  • Bend both knees we're gonna take your left arm

  • threaded underneath with a bent knee,

  • bring up behind you to your buttons outside of your butt,

  • right arm up, and then rolling the shoulder

  • and to get back there, collapse or hold on to your prop.

  • So my toes wanna turn out

  • so I have to make sure to keep my toes parallel

  • with the outside of the mat.

  • And then you'll start to shift your weights

  • into your left foots.

  • And then now, no I got confused.

  • Shift your weight into your right foot, right foot?

  • Make sure those toes don't turn out.

  • Then pull your belly and come on to the ball

  • of the left foot

  • and you might just stay practicing right here.

  • Or maybe you'll get it off the floor.

  • Finding your spot focus on open your chest,

  • pull your belly in and perhaps extend.

  • and breathe.

  • So that standing hip is pinning in, strongly

  • lifting my pelvic floor, my belly muscles as much as I can.

  • Take another breath.

  • So if you come out of age, just come back in.

  • It's no big deal.

  • Your bent that slowly let it go.

  • And release the arms, nodding yes, no.

  • (inhales and exhales)

  • Deep breath in, nice sigh out of the mouth, inhale.

  • (inhales and sighs)

  • Take a little bend in the knees,

  • hands to hips coming all the way up

  • and turn yourself back to the front of the mat.

  • We did it.

  • We did bird of paradise, how exciting.

  • Inhale reaching up, fold as you exhale.

  • Inhale to lengthen.

  • Exhale to plank.

  • And lower Chaturanga.

  • Come all the way up, inhale, stretch to down dog exhale.

  • And just for a breath here,

  • so come on to the balls of the feet

  • inhale we're gonna come to seated, exhale everything out,

  • bend the knees, look past the fingers,

  • lightly step or hop.

  • And we'll make our way onto our backs

  • for a little bridge pose.

  • So if you have any back issues, use your hands.

  • If your back is good,

  • then lower down using your belly muscles.

  • Walk your heels in so they're under the knees,

  • you might see me reach for my heels.

  • And so a lot of people think that's how you line it up.

  • That works for me.

  • So when I touched my hair I know

  • that my heels are under my knees,

  • but I have a short torso so it doesn't work for everybody.

  • So just make sure that your heels are under your knees

  • and put your toes in toward each other just a little bit

  • so the outer edges are parallel.

  • Then press into the heels.

  • Inhale, lift, low back, mid back, maybe upper back.

  • You can stay here, you can pull the size of the mat apart,

  • or roll the shoulders under and interlace.

  • Now lengthen your butt bones toward the backs of your knees.

  • Spiral your inner thighs down, keep your neck long.

  • Take another big breath.

  • Lifting and pressing shoulder blades to chest.

  • And that's release

  • and whichever feels better either take your knees in

  • towards center or go back to the soles of feet together,

  • knees apart either one.

  • And then wherever you are hand on your belly,

  • hand on your heart center and breathe.

  • And bring to mind vividly

  • and clearly three things that you're grateful for today.

  • Making gratitude in action.

  • All right, if you're in this position,

  • press your legs back up.

  • If your knees are touching,

  • just bring them straight up to the ceiling

  • for another bridge.

  • Some of you might wanna take a wheel pose.

  • I'm not really feeling we'll post today

  • I'm gonna listen to my body,

  • but I will show you how to set up

  • if you're gonna take wheel,

  • hands fingertips facing the heel.

  • Come to the crown and ahead,

  • make sure elbows aren't splaying out and then press up.

  • You're doing well or you're gonna do another bridge pose.

  • I'm listening to my body.

  • Like we're good Yogi's should.

  • (laughs)

  • I know you listen to your body,

  • that's why you're here.

  • Inner thighs spinning down.

  • Either way, lengthening but bones to backs of knees,

  • pressing shoulder blades into the chest.

  • And breathe.

  • Two breaths here.

  • And then come on down

  • and hug the knees into the chest Apanasana

  • rock little side to side.

  • (inhales, exhales and sighs)

  • Okay, one of the requests

  • that we had for today is plow pose.

  • Now if you have neck issues

  • and you have pain in your neck or in your shoulders,

  • or if you haven't done cloud pose before,

  • it's important to watch it first

  • because you don't wanna turn your head

  • while you're in cloud pose.

  • So I'm gonna do it.

  • If you know how to do it, you can do along with me.

  • If you don't know how to do it,

  • watch me get into it and then join me, okay?

  • Taking your feet to the earth, arms next to ury sides.

  • Well first start with like, straight up

  • and I encourage you, if you have neck issues,

  • or if it's during your monthly moon cycle,

  • just stay right here.

  • Actually, I'm gonna scoop the whole body full

  • 'cause I don't want to hit the furniture.

  • Get the furniture out of the way to okay.

  • Yours legs up, the pretty chronic variation.

  • You can stay with this or pressing on to the hands

  • you lift your feet up and over.

  • Then their feet may or may not touch,

  • if they do touch,

  • you can roll your shoulders under like you do for bridge

  • and bring your hands to your lower back.

  • So you can come onto the balls of the feet or the tops.

  • Keep your neck long.

  • If you want to come into shoulder stand from here.

  • Then when we get a time can come on up.

  • My shoulder stand isn't as straight

  • as it supposed to be because of some neck issues

  • that I've had.

  • And I can't turn my head and look at you

  • because that is not good for my neck.

  • So if you're in shoulders

  • and you wanna stay a little bit longer,

  • please feel free to,

  • I'm gonna make my way back into plow pose.

  • So in plow pose, we got to do our best to try

  • and lift the but up toward the ceiling.

  • And so when I do that, my feet don't touch very easily.

  • So it's actually probably better alignment for me

  • to not have my feet touch.

  • Keep the neck launch and away from the chest.

  • And while we're here, let's do Karnapidasana.

  • I haven't done that in a while.

  • So you'll bend your knees

  • and you'll take them down around the outsides of your ears.

  • And if they touch your ears, you squeeze.

  • And breathe, I don't know if you can hear me anymore.

  • So if you're still in your shoulder stand

  • make your way into your plow pose.

  • And then we know roll ourselves down,

  • bring your hands flat so that when you come down

  • your hands are underneath your buttons

  • and if your legs are straight up,

  • you're already there.

  • Just put your hands underneath your buttons.

  • Let me just fix this a moment.

  • (inhales)

  • And then we'll take the feet to the floor,

  • you can bend the knees and take the feet down

  • or come down straight.

  • Press up on to your forearms,

  • lift your chest and take the crown

  • of your head back which may or may not touch.

  • What this is called Matsyasana Fish pose

  • and it is our counter pose for plow pose and shoulder stand.

  • Keep lifting the chest widening the collarbones,

  • if it hurts your neck.

  • Then don't do this.

  • You can keep your chin into your chest if you want to.

  • Three breaths.

  • And two,

  • and let's release this come on to the back of your head,

  • move your hands out of the way.

  • Hug your knees back into your chest.

  • And then take your feet to the floor

  • and pick up your hips, lift them off to the right,

  • and take your knees over to the left.

  • You can cross the right knee on top of the left

  • if you want to.

  • And then turn and look over your right shoulder.

  • As you're here.

  • Turn your belly up toward the sky

  • and breathe.

  • I speak deep cleansing breath in your twist.

  • And now we'll make our way back to center.

  • So if your legs are crossed, uncross them,

  • bring your hips to center,

  • put your knees straight up.

  • And now take your hips over to the left a little

  • and your knees to the right.

  • And to go a little bit deeper, you're welcome to cross,

  • left over, right, if that works with your body

  • and then turn to look over your left shoulder

  • as you move your belly, up toward the sky

  • and just breathe here.

  • Long, smooth, Ujjayi breaths.

  • As inhale, bring your head to center

  • and cross the legs of their cross

  • and bring your hips to center.

  • Hug your knees and one more time.

  • Rock a little on your low back.

  • And then we'll set up for our final resting pose.

  • So releasing the legs,

  • extend your legs out and let your feet flop open

  • but if you have any discomfort in your lower back

  • bent your knees and take your feet on the floor

  • or roll up a blanket or if you have a bolster or pillow,

  • put it right behind your knees.

  • Feels super good, try your shoulder blades

  • away from your ears.

  • And if you have an eye pillow,

  • you can put that over your eyes.

  • If you have another blanket,

  • you can do a little tiny roll for your neck,

  • your cervical spine.

  • Take a few moments

  • to get yourself into a comfortable position.

  • Releasing any tension in your face and neck and shoulders.

  • And then once you found that nice restful position

  • just stay natural breathing.

  • Quiet mind.

  • Quiet body shavasana rest.

  • While you're here,

  • just start to bring your attention back to your body.

  • (exhales)

  • But stay lying down.

  • I will read the quote while you're here,

  • because it is a little bit longer.

  • It's nice to just lay down and listen.

  • This is a quote from Max Strom from his book

  • that's called "A Life Worth Breathing."

  • As you leave your mat,

  • keep your peace as long as possible.

  • At the end of your class, refrain from jumping up

  • and preparing for sudden impact with the outside world.

  • Do not brace for collision with the stress

  • of the outside world instead,

  • keep your heart as open as possible

  • as you go back into the world

  • rather than letting others affect you with their stress.

  • You can affect them with your calm,

  • loving peace for as long as possible.

  • If you're a newer student,

  • you will experience perhaps only brief moments

  • of this peace, but eventually it increases.

- We had some people that wanted us to practice

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腰と腰のリリースのためのヨガ (Yoga For Hips and Low Back Release)

  • 14 0
    Kimberly520 に公開 2021 年 01 月 14 日
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