Transcripts
1. Welcome: Hi guys, I'm Sara and I
started flow reflections to help provide you guys with yoga classes here on Skillshare. So thank you so much
for coming. Today. We're gonna be doing a really
short and simple flow, which really works on
waking your body up. Maybe between calls,
maybe between this heat Dave events or plans. It's a brown 25 minutes
and it gives you just a full body kind of snap. So we're going to have it separated into two
different sections. The first one is just
a general warm-up. It's quite simple guys, this is really just
to come back into your breath in your body
when you don't have a lot of time to dedicate to
your practice today. The second part is going
to be a flexibility part. So it's not a normal full flow. It really is kind
of posed focused. We're gonna be looking at
the back of the legs a lot, your hamstrings and your
upper back, your upper body. So I hope you guys enjoy it will also finished and
our third part with some breadth work
just to come back to your body in a relaxed state. So I hope to see
you guys on that. It's for all levels. So don't worry if
you're a beginner and you don't need
any prompts either. Alright, let's get started.
2. Warm Up: Alright, let's get
started with our warm up. We're going to
start super-simple, super slow, kinda starting to feel our movement
and our breaths. So we're going to come
into a seated position. Now. We are going
to take our feet in front of us and
they're going to be a little bit wider than our hips. Feel free to adjust it later on, more narrower or wider
depending on how you feel. Your hands is your
fingertips facing towards you are
coming behind you. We're not sinking
into our shoulders. Pushing up with your chest, feeling the ground,
with your palms really pressed into the ground. And from here we're
going to inhale, taking our knees to
the right chest, the shining forward still. On our exhale, they
go to the other side. Inhale up, exhale down. We're just waking
up the hips here. We're feeling our breath with
our coordinated movement, which is always a really
beneficial method to reconnecting to your
breath and to your body. You're going to notice
that you're gonna be moving a little bit on your mat. You can end up on the
other side of the room. Let's do three more inhales. It's quite simple. What we're going to
take it further. So this is the warm-up last one. Bring your knees back to center. From here, we're gonna be doing the same
movement as time. We're changing our hands. So instead of having our
fingertips facing towards us, we're going to have, sorry,
we're starting with one hand. We're going to have a
left hand behind us, fingertips facing to the back on our inhale here we're taking her knees
to the left side. The right hand comes up
and over to the back. As we have our hand to the back, we push up and we're
on that left knee. Right leg is extended. It can be bent but lifted or it can be
straight and extended. Really feeling the length in
the right side of your body. Can we reach that hand even a
little bit further forward? Exhale, we come down. Nice to center. Right hand now comes behind us. When our needs are
in the center, then we drop them to the right and left up, plant my face. Left hand to the sky. Right left leg is
extended and lifted. Exhale become down. So very similar movement, we're incorporating inhale up. We're incorporating a
little bit of a back bend, a side stretch, exhale down. For me. I could do this in every warm up because it
really hits all of the essential things that
I need when I want to work out or when I want to just
connect to my body again. Alright, and helped
the other side. Remembering in the next chapter
we're doing flexibility. So right now it's just purely
about waking up the body. Okay, Let's come to center, taking the palms of
our feet together, hands in front of
our fingertips, letting yourself just collapse
into a butterfly pose. Your back can be rounded
here totally okay, noticing where your knees are. Maybe we're going to
move our knees up and down to really wake
up those hips. Closing your eyes and gently on your next
inhale coming up. Perfect. Meeting me in a
table top position. So taking your hands to
the front of the mat. Really ensuring here that
your hands are directly underneath your shoulders and your knees are directly
under your hips. This is something I repeat in every class and maybe
it gets annoying, but it's super essential. So opening your hands
as wide as your mat. From here, we're going to
start pushing the ground away, rounding our box to the sky, tucking under our tailbone
as much as we can, pressing into the
mat, drop-off neck and help push your
tailbone to the sky. Shine your chest
forward, stomach down, looking up, exhale round. The slower you take it, the more you're going to
realize you really actually enjoy the slow movement. And it's really for me, a really special body
of breath combination. And almost feels like you're
dancing with your breath. All right, doing one last round and gently meeting me in
a table top position. From here, we're going
to walk our hands, maybe even another
hand distance forward. So instead of being a tabletop, we have our hands a little bit
further forward from here, we're gonna be doing similar movement, little bit different. So on our inhales
are coming forward, dropping our hips,
pushing the ground away, really ensuring here your
elbows aren't out to the side. We're really controlling them so that we can
lift ourselves up. If we have a little bit
of a bend, that's okay, but just make sure
that elbows are in the direction of
your rib-cage, okay. They're not push
the ground away. Don't let yourself sink
into your shoulders. If we're sinking,
bend the elbows, exhale or pushing
the ground away, rounding out our back, bringing our hips
down to her heels. And we're sliding our hands
towards us as long as we're fully extended forward
for her tomorrow. And how they come up. And we slowly bring
our hips down, shine our chest forward. Lookup. We hold here, exhale
around the back, bring your hips down to the ground for edema and
then we hold our breath. Inhale up. When we're here, we
hold our breath. Acts. Hold, inhale, hold, exhale. Hold. It. Now come back to tabletop. Perfect. This is a
short simple flow. Really good job on
your warm-up guys. Let's get ready to
do some flexibility.
3. Flexibility: Alright, meeting me and tabletop position and how we're going to extend that left leg. So we're on those left toes. You might need to come a
little bit more forward. From here, we're
just kicking back, so pressing with our
palms and you're going to feel this in the back
of the left leg. If you're not feeling it, you got to push a
little bit further, okay, because it's
super easy just to be here or just to be static. We want to feel a little bit
of pulsation here for three. For 21. Come back. Let's
extend that right leg. Notice that left side,
how it's feeling. And now compare it to the
right non-judgmental way. But just noticing how
we're feeling way. Alright, let's do hold
this here for three, for 21, back to center. Good job guys. And from here we're going
to cross our legs, coming into a seated position. We're really working on
the back of the leg. So we're going to
extend the right leg. We can start with a bent leg, the knee high, toes
or flex towards us. Inhale hands to the sky. Looking up, we're
going to come down. Not only don't, but forward. Reaching your hands to the front of the mat,
not directly down. As we come down,
we take our hands either to the sides of our feet, our shins, or our thigh. Wherever we're feeling,
we want to keep your back straight or shoulders back
and our chest forward. A lot of information there. And if we feel comfortable, then when we start to straighten
out this leg, maybe not. Maybe so. Flexing those toes, chest forward, shoulders, back, holding it here for three. Let's close our eyes, guys. For 21. Gently coming up. Perfect. Switch it up. Left leg extended
left ticket bend flexing those toes towards us. And how has the sky lookup? And then we come forward
and down straight back. Find your adjustment
wherever we want to hold that foot or that
shin or that thigh. Maybe we extend, maybe we don't. Chest forward. Imagine
you're getting pulled by the chest if
that's even possible. Holding it here for
three. For two. And on one, coming back up. Perfect. Let's do both legs. A little bit more
difficult option here. Let's bend the knees, starts low and then we come down depending on
how we're feeling. Toes flex towards this
inhale hands to the sky. Exhale down but forward, grabbing your position
and from here check that your shoulders
are back, chest is forward. Can we extend these legs? Maybe we extend one and
then we have one leg bent. Or are we tie both up to
you guys holding it here? Five. This one's a bit longer. Or four. For three. For 21, gently come on up. And just notice when we have our back straight
down for so long, how will we come back to sit? It's actually not an effort
to say with a straight back, just something to observe. Perfect. Let's take our feet towards us. Cross our feet. Taking your hands in front of
meeting me in a high plank. Okay. So here in high plank
we're going to inhale, lifting our hips to
the sky, exhale, pushing our hips back
into our first down dog. Now notice that we actually
haven't done a down dog yet. But because we did a little bit of flexibility on
the hamstrings, we're actually sitting into
it not to difficultly. On your next inhale. Let's take that left
knee to the sky. Exhale. We carry it forward and we're bringing it
in-between our codons. Perfect. Okay. So with our hands
squaring our foot, we're going to adjust that
back foot so we're at a 45-degree angle and the back of the foot the back
of the heel is down. On our next inhale. We're taking this left
hand to our left ankle, raising this right
hand of the sky, noticing how my
left leg is slowly straightening out a
little micro bend. Looking up to the right hand, really imagining that your body, the front of your body
is touching a wall. So we want to try and be as flat to that wall as possible. This is really great for the
inside of that left leg. Triangle is one of my favorites. Let's hold it here,
guys, for another three. For 21. Take this right hand
down from here. Both of our hands are on the ground and
we're coming up on those back toes or dropping that back knee
on tucking the toes now. And we're bringing her hips back so that we have
space to extend. Maybe you need to walk
his left foot forward, extending this front left leg. Look on my toes are
shining towards me. I'm on my fingertips
here basically. And I want to try
eventually to come forward and down with
that straight back, really trying to work the
back of his left leg. It's working really hard for
three, closing your eyes. For 21, left foot comes down. We're coming up those back toes, lifting that back knee, and the back foot again
at a 45-degree angle. Now we're basically doing
the same as before, but with the knee lifted
and the leg down. Okay. So fingertips or forward
back is straight. You're going to still feel this in the back
of the left leg. Can we really hang over
this left leg for three? For two. On one, taking your hands to
the right side of the mat. Now we're walking
our ourselves to the back of them and
bending that right leg, lifting that left foot, so we're on that left heel. And you can see
that this left leg is completely straight. Now from here, we want to push this right leg
out to the side and making space for hands to be onto the ground in
front of our chest. And we're just simply walking our fingertips as far
forward as possible. Flex those left
toes towards you. You're going to feel this even more in the inner thigh
of that left leg. You don't need to bring your
hands super far forward. The more you do, the more
you're going to feel it. Holding it here. The
left leg is super active for three. For two. On one, walk those
hands back towards you, are dropping this left foot, streaming out this back leg and walking your hands to
the front of the mat. Take this left leg to
the back of the mat, inhale here and high plank. Exhale hips, this guy
and back down dog. In ****, right knee to the sky. Exhale. We carry it
forward and perfect. From here, back foot goes
to a 45-degree angle, right hand to right ankle. It can be also to your
shin or your right thigh. And we slowly
straighten out this, this right leg, left hand goes to this guy
meeting the triangle. Remember that there's
a wall in front of you or to the left side. And you want to try and be as flat as possible to that wall. Looking up those
left fingertips for three to end on one left hand comes down, remove that right hand. Were on those back
toes straightening out this right leg drop
that left for me. I'm tuck those toes. Bring your hips back. Straightening out
this front right leg. Flex those toes towards you. Holding it here, guys, walk those fingertips
forward if we can for 32. One light comes down. I'm tuck those toes, bring that back foot to a 45 degree angle and we're straightening
out this front leg now. So we're pretty much
doing the same thing. You're going to
really feel like, can we walk those hands even
a little bit more forward? Drop that head. For three. For two. In on one or slowly
straight bending, sorry, that front right leg. And we're going to walk our hands this time to
the back of the mat. Bend that left leg
right leg extends were on that right heel and those right toes
are facing towards us. Now, try and push
this left leg out to the left side so that we have
our hands in front of us. Were coming down
with a flat back. Again, That's right leg. A super active. If we're not making
sure that it's actively like kind of tens or flexed and you're
really not getting the benefit of the
floor stretch here. I'm holding it here for three. You can be on that stuff, full left leg or you can be on the toes are a little bit on the toes and a little
bit on the palm for 21, gently straightening out this left leg,
bending the right, coming to the front of the mat, taking the right
leg to the back of the mat from here and
inhale high plank. Exhale down dog. Perfect guys from here coming
forward on your tip toes, dropping your knees,
on tucking your toes. Alright, so if we're going to
finish with one last pose, which is actually one
of my favorite ones for upper back flexibility. And it involves just simply walking your hands as
far as possible forward. Check that your knees and your hips are more
or less aligned. Okay. Now, I say more
or less because it is really difficult sometimes to get it completely
on top of each other. But what I don't, what
I want to try and avoid is basically coming into a
child's pose like this. Okay. Because you're not going to
feel it in your upper back. Do you want to walk your
hands as far forward as possible and you're
just bringing your chest and your
chin to the ground. One transpose. So take it easy. Maybe it's too much for you. So you want to put your
forehead, that's totally okay. Maybe you want to come and bring your hips a bit over your
heels if it's too much. Also totally okay. We're going to hold it here for the next 543. 21. Amazing guys, slowly
bring your hands towards your coming
into a seated position. Noticing how you feel there. Maybe you want to do some
circles with your shoulders. And well done guys, you've just finished
the flexibility section of this class. I hope you enjoyed it.
4. Breathwork: All right guys.
Well, thank you so much for coming
to today's class. It was a short one, but really just enough
to start feeling our body and come
back into our breath. So that being said, we're going to finish with just a quick little
breathing exercise. Breath work for me
has really helped me notice when my anxiety is coming or when it
is already there. And it just helps me connect back into my
breath because I do notice when my jaw is a
bit sore or when I asked my chest is a bit tight and breath work just
brings that awareness. So we're going to just do a quick little breath
exercise called for 78. We inhale for four, hold for seven and
we exhale for eight. And we'll be doing
that for four rounds. So finding a comfortable
supportive spot makes face on your sit bones. Find your hands on your knees. They can be open to the sky or they can be closed and really acknowledging the contact with
your knees up to you guys. Resting your shoulders, resting your face softening around your eyes and around your mouth. And just noticing where your breath is that
at the moment. And from here, Let's
get started, guys. Let's inhale for four. Hold for seven. Exhale for eight. Inhale for four. Hold for seven. Acts. How Friday? Inhale. Hold axon, last around and hold. Exhale. Coming back to your natural breath. Taking your hands to prayer. In front of your chest,
your eyes are still closed, relaxed the face,
soften the face. Take the second here to really shines and
gratitude on yourself for coming to today's practice
for jumping on your mat just for a bit of
movement, self-awareness. Thank you guys for coming. I really appreciate you
joining my classes. I'm Sara and I teach
online and in-person. And I've created flow
reflections just for that, for some community, for self-awareness,
for mental health. So I hope you guys
are able to join my other classes
and find me online. Thank you very much.
Sarah Yoga
