Transcripts
1. Welcome: Hi guys and welcome to
today's yoga practice. They were gonna focus on
the core and the glutes. So it's going to give it
a high intense practice, but still are not full
flexibility that we tested. Working on some
brushwork to start. You don't need anything
besides your math. Me on that.
2. Let's Breath: Alright, so like
every other class before we actually get started, we're going to do
some prep work. Find yourself in a
comfortable seated position. I feel like being extra
element into this. I'm sitting on my heels, but feel free to start
in a blog seven chair, cross your legs however you
feel going to close her eyes. Got senior shoulders
letting them the rest, following every chance to slow. I'm trying to ground yourself, yourself and feel
throughout space back. More than anything
today on New, again, focus on just super strong. Of course this is a higher
intensity training class. We're gonna be doing ads. For me. I really wanted to scale my overload body
supporting my practice. More important than for a song. You really grow up
any yoga practice I do want to take x squared. Guys all get started. In the last round.
3. Warm up Time!: We're actually going to
start standing today. We're still going to
be doing our warm-up, but finally, it's
very comfortable. It's always started seated. And today's going to be focusing
on feeling super strong. We're going to start standing
on the front of your mind. Just kind of feeling your
body out of it just to whatever movements
naturally are coming to get me kicking
your legs back, feeling that tension
on your glutes. Do you feel quite active? They feel fine to this active. Asking yourself
these questions and you're moving your legs beside. Being a bit mindful throughout today's practice how we are doing The waking up the bodies and really
just shaking it off. Incorrect or correct way. Then we're gonna move to
the front of the mat. Rounding our feed into
are not in our hands. This guy. We can reach up to your reader
from this even higher. Noticing here I have
space for my neck. I'm not crunch of the ears. Left-hand page on
the right wrist. Keeping our heads
straight forward, we're going to stretch
to the left side, opening up that right
side of her body. Your right hip comes up to the right side, holding it here. One back to center, reaching to the sky. Opposite hand, opposite risks, ingredients into the right side, left side. One backwards. Circles with your hands talking. Going on. We're going to see how
far back we scored. Let me bring your hands a
little bit more behind you. Bringing your hands
in prayer pollster in front of your chest, bend at the hips. And the opening I see a
little bit wider when I seem to be as wide as
our hips are a little bit. Here, we're going to
grab up the elbows, letting ourselves just hang heavy with just
getting more income. Me, I really liked
it. Played movements from going on my heels. You can use your fingers have to balance or if you feel balanced, primary fields to your toes, kind of comfort and sway
back and forth like that. Sounds like you're
a baby stroller. Noticing gentle swaying back on our ankles and supporting us. Your ankles. From here I invite
you guys to make your stance a little bit bigger. You guys can see this
planet's blocking. Taken our left hand
to the ground, right hand to the sky, getting hard first,
twist in today. Feel free to bend one
leg or the other. Logan over those regulators. Those are immediately
take this hand behind us. We're going to try
and bring them into the inside of that left thigh. Opening up that right shoulder
little bit more holding in your hand down. Exhale, rolling back
to wider stance. It feel a bit and
notice your strings. We've bend that leg. Just getting around
backwards today. Right hand to the sky
and the left hand side. This guy, right
hand to the ground. What does he not? You might be a good
tensor on one side, so I tend to on his side, bending out one mean difference, not judging myself here. Binding that hand behind you to the inside of
that right thigh. If you can pull the thing
in experiment three, one hand back its
guidance out there. Breathing, you're
bringing your feet in a little bit closer to
there under your hips. Noticing or flat back, legs. Higher strength. Noticing that stability. Back down to the mat. We're going to lift our MF
live as it were waiting to airplane or not. You're
in the right leg. I want you guys to
have a little microbe and that means that it's not
completely at ease straight. We've ever really
wanted to go on a 100% street and it really made sense.
Injuries, neighbor. A little micro bend fingertips, your hips are squared so we're
not stopping here squared. Left toes are super flat from here or written
into our chest. Two more times. Making up those kids. Last one is change it up. Left leg to the ground. Right leg comes up
as an airplane pose. Toes are pointed,
hips are square. Micro bend your neck
unless excellent. Sentencing it out.
Last one in our three. We're gonna break Archytas. Why isn't that coming
into yogi slot, elbows inside of your knee? Practice. Sorry. Let us get there. We're a bit worked up. Let's get ready for
the rest of our globe.
4. Let's Flow Round 1!: All right. Let's
start with our flow in or on the mat. Exhale hands, man are coming
down into a high claim from your lowering down
into a forearm plank. I said we're working moods and add so we're gonna take our hips from side to side
for 10987654321 in robbing your knees
into your shoulders? Shoulder, elbows in chest, release tagging those toes. We're going to come
out into the highest. From here, pivoting your toes, your toes are pointed
to the right side, left-hand, shoulder,
right hands to the sky. Goes by fingertips. So we're going to
dive under this by just having it
under your backup. We're doing this for 10764321. Bring your hands down, coming into
commissions described here and lifting out of the sky, looking at those
left fingertips, putting their bodies from
outside, dancing without risk. We're taking that left arm
under left shoulder length. There's not resting it and believe one thing that
right hand forward. Using this time hearing, they really feel ready bones here really push the ground. With that left and right hand. We're going to lift we're going to try and
lift that right leg. So you're pushing
the ground away and balance that right leg, how much higher than the lift it this is an operating lease. It's day here. If briefing it. Otherwise, bending the
knee are going up 109876. Very small movements to ground. Your right hand in
front of your face. Pushing the ground away
left-hand of the sky. Exhale, release. The harder because of
high density class today, coming down to our
tucking those toes, we're bringing our hips and
science aside for 1098761. Dropping your hips, keeping
your hands behind you. Usually seen figures,
shoulder blades together, lift in your chest, hold the shoulders, tuck your toes, pushing up. Getting it to those
in the last slide, left arm up to the sky. Checking your right
side, your shoulders. Bring this arm under again for coming back into a table top position from here and
inhale hands to the sky. Right fingers is with
that right wrist. We're carrying his right
hand underneath us. Racially right ear is mad at walking forward with
those left finger zips. Using this woman here to get
your breath. Feeling ready. We're going to push the
ground and they're left. And our right arm lifting that left leg is we
can take with super slow decided to normal. It was me. Many times.
Will want to go further. Who was doing this left knee down
to the ground. In front of your face,
pushing the ground away. Right hand in the sky. Right? We're not
done this yet In working the glutes
and we'll look at new markets and from here, walking yourself a little
bit more forward on our mat, we're going to extend
that right leg. Lifting that right leg
parallel to the ground. Pointing to this guy from narrower keeping up for 1098741. Bringing this to our rounding our spine up as nice as
side or through 1097. It's one openings. Right side. The right side. Bringing your hips
down to your heels. If you had rearranging, this doesn't feel right
for you, find your spot. And if we can bring in
your forehead jobs, but notice how this
feels for thoughts. All right, inner thigh.
Minutes, three breaths here to slow down. Good advertising,
little micro bend, slowly bringing it back. Toes are pointing to the sky. You have backup for 10987651 means our chest. Rounding your spine, dropping your side
for 109876543. We're gently drop and here
and doing other side. From here again, legs
parallel tos the sky. We're going up 10976, opening up to the
side for 27643. What I want you guys to
open up more space on June openness last
night to the left side. Bringing your hips down
through your heel. Four minutes and rearranging yourself to find that
comfortable spot. 3d points.
5. Let's Flow Round 2!: All right. So we caught her
breath and Charles closes, come back and go tabletop from
narrower tapping our toes. And then we're coming
into a downtown. Really good at getting
down at your feet. Your thirst down dog today. Those hamstrings are tight. The ground them as much as
we can with their dads. Lat and long back guy
in a three Bender needs my vacuums
is really ideal. Even though we all those
heels down and pick your birthday in their back is formulary like
that or rounded. It really doesn't matter
if we have the hips up, programming or so I
will commonly her legs. From here we lift that left leg, the sky bending of this
opening, that hip. Taking this left leg
forward in-between r hat. From here, once you feel ready, your arms, back, toes or
concerns squared to the front. How has the sky where your heads down to the
ground? Let me go. Organic foods fast. And not too much
causes kicking up. In airplane pose here. Feel free to bring their
hands to the side if we're ready for holding your breath. And so hence the ground bringing that back leg down and back up into one inhale and then exhale. Sorry to transition the exhale. Exhale, we transition. Find ourselves with
jewelry a while. Let's do this two more times. Exhale hands to the ground, kicking up the ground, hence the mat
coming to our word. Sounds. From here, coming
onto our forearms. We're getting our hips from
side to side for 1098765. One back into we're lowering down to a
low quick Facing Dog. Exhale downward facing dog. Using this time to
really just set your writing to this guy
in-between our hands. I'm getting ourselves ready
to come into our warrior one. Remember we're not
fully in every Long. Tell me translation. Bring your hands down, kicking up into an airplane, goes holding it here. We transitioned hands down, sit down, hands back
up to the sky warrior. Want to do. So? Transition. Three more to go down to the ground. Hands down to the ground, foot down to the ground, got two more rounds. Hands down to the ground. Noticing that right? Hands down, down. Last round. The ground, exhale,
inhale airplanes. Hands down, meeting
why last one? The graph. High plank, lowering down to our forearms. Bring your hips
from side to side. Neighbor 10987. Since dive into the highest, lowering down, facing dog. Downward facing them. Coming down to your knees. Opening your knees
as wide as possible. Doing telephones.
Using this time, really collect your breath. Walking your hands towards 0. We're going to close her eyes. Breath by breath
exercise here together. Throughout practice,
it's alright to stop your rods so you're able to really
focus on a movement. So what we're gonna do here, slow ourselves down a bit. For seven. Study the breath. Inhale for four. Let's get ready for
today's practice.
6. A little bit more Core!: All right. So we're getting started on our severity
seated positions here. So let's take our feet
up in front of us. We're gonna go into boats. Close your fingers
behind you to elevate your shoulder blades
back, chest forward. Or you can bring your
hands to the side. Finding your balance, keeping our feet parallel to the ground. Those can be pointed
or they eat flags. I like to be active
chest forward. We're going to lower
the left leg, hover. 109876, roundedness, find, backup. Time, we're gonna crisscrossed. So we bring in first
stem week, sorry. Together butterfly,
taking a deep breath. Last one back into boat, has decided chest forward, shoulders back from airway
stretch on her body. If one feet together,
a butterfly pose. From here, extending
the right leg, coming into some
final stretches. Right toes are pointing
towards you see her flat still create a bend the knee
locked on there wherever. We're gonna try and aim to grab one side at each step that foot. Keeping your back
straight shoulders, back, holding it here. We try to get a bit taller. I'm a bit lower. Right-hand posing
the ground knew that left-hand side round
and I'm scared. Test here. Last leg accepted. As left toes are
pointing towards us. And how has the sky exhale slowly fold over.
The goal again is.
7. Finishing with some Breathwork!: Today it's a shorter one. Not to give yourself. Thanks for communities, factors. Must feel some tension. Check in with yourself now. Create your test on
into his stomach. And your daughter ourselves every day. We're going to finish with the same on we did
earlier and comfort for this time we're going
to exhale for seven. Sorry, hold for seven and
then exhale for 84 times. Just finish off this. Inhale for four. Self-care. Perform energy. Forever. Hope to see you guys Friday. So guys around and
follow the comments, let me know when you
guys are feeling what is classified if you have any recommendations as well.
Sarah Yoga
