Ah , good afternoon .
Good morning .
Good evening .
Happy brunch time , Sean Shave fitness dot com .
Whole yoga series today of standing poses , which is ironic because I'm crouching right now .
But all standing poses , do them on your feet .
I'm going to take the shoes off for this because it's a special , beautiful day .
You're welcome to keep the shoes on .
But I recommend going barefoot for this one .
So you can really feel the mat or the earth or wherever you are underneath your feet .
Remember we always use control and modify as needed because this is the only body we got .
We're the only ones who can take care of it .
So let's do that .
All right .
Are we all set ?
We set ?
All right , let's do some standing yoga .
Get the cap on , shake out the arms and the legs .
Standing high .
Standing yoga , of course , refers to uh , poses done with our feet down a whole world .
Here's just a sliver a sample of these moves .
Remember , use control to modify as needed to start with some shoulder rolls , make sure everything's nice and loose .
Inhale , lift the shoulders up , exhale , drop them back the brim of the cap shading the eyes , itch the ankle with the foot , fingers and toes nice and loose as we get our breath going , breathing in the nose and out the nose deep into those abdominals into the diaphragm .
As you inhale , top of the head lifts as you exhale shoulders , relaxing down .
All right , inhale , bring the arms up over the head , shoulders , relaxed and sway to the side , digging those toes into the mat .
We're gonna exhale , go a little deeper into that stretch .
Keep the spine nice and lengthened and the neck in line with the spine .
Keep those shoulders relaxed .
Keep them down , touch down , exhale to the other side .
Each inhale , you're gonna lift a little taller , each exhale , sink down a little more but keep the length in the pose right back to the center arms coming down forward , full little softness in the knees , lace the fingers behind you .
Yoga Mudra Mudr , a proper spelling .
Keep opening up the chest , stretching the shoulders , breathing deep .
The head gets a little red , but that's , that's how the gravity works .
All right .
Bring it back up , arms up over the head , lace the fingers and we take it to the side a little deeper stretch .
Now , using those long arms which are becoming longer by the second to aid us in that stretch , take a few deep breaths on each side .
You reset to the center shoulders down in , take it to the other side .
You want to get that spine nice and long .
Honoring the spine .
The spine is with you every second of your life helping you out in every movement you want .
So we keep it nice and loose .
All right again , bring it down forward .
The feet are hip with apart , the weight is rocking into the toes .
So if you try to wiggle your toes here , it should be very difficult , much deeper .
Stretch knees is a little bit soft , right , rising back up again , adjusting the cap and the shirt , classic arms up over the head .
And this time we cross the arms lace the fingers , palms together , shoulders down , arms back , feel that stretch right away .
Try to keep the neck very long here .
So you want to tuck the chin a little bit .
Think of having a peach .
Ain't that a peach ?
A peach between the chin and the chest as you breathe ?
That's marvelous .
Switch the arms , keep those shoulders down .
I love to watch people .
I like to go to Disney walk the parks .
You know , people watch and I think the biggest thing I see that bugs me and there's a bunch of things big thing as far as posture , shoulders are always up and forward .
They're not relaxing .
They're rounding forward , pulling your whole body with it .
Now , take those arms up , palms together tree poles .
Let's get classic here .
Open up that right hip , bring the heel above the knee or below to the inside of the leg soften that standing knee a little bit , relaxing the shoulders , opening the chest , pulling the abdominals in and find that focal point balance pose requires the entire body .
Take the arms up , extend a tree .
We're extending the heck out of this tree keeping the hip open and that chin always a little bit tucked , beware of kinking the back of the neck .
All right , if you need to touch the toe down or lift the leg out to the side , shaking is good .
It builds character .
That foot is flexed , the hip stays open .
Call this the willow tree , not sure why , but it's a pretty name .
You got to keep lifting that leg a little higher and then we step out triangle , turn that 1 ft in your right foot , turns in open the left hip and we come down nice big hinge there fitting between a screen door and a door .
That's how you want to think in the triangle .
You can also bring the back of the hand or the inside of the leg .
Now reach through revolving triangle .
One of my favorites and believe me , that's a hard one to say because they're all my favorites .
Keep stretching out that left leg .
Looking up to that top hand , each exhale , rotate a little bit more .
Then we return back dramatically coming up to he'll walk the feet together tree pose other side , we want balance my friends we wanna work both the sides equally to have the most balanced experience possible .
There we are tree pose again , make sure the heel is not pressing up against the knee .
People ask why I say because your knee doesn't like that .
If you like remember arms up over the head , but keep your gaze , your eyes fixed on a , on an object that is not moving .
So not the alligators find a tree , uh the , the smiling tree evidently , then we have the willow , the unknown willow , but very , very challenging .
You feel your core muscles , you feel your abdominals really tightening here .
It's the center , keeping your body still like this is very challenging .
Don't be fooled by it .
It's what's not moving that's working the hardest .
Then we step out flow right into triangle .
You want to reach , squeeze the legs , shirt , doctoring and then bring the arm up , looking into that top hand .
Very nice .
Each exhale opened the arm a little bit more beautiful day as I record this voiceover , it's raining in central Florida .
But this was filmed last week , nice sunny day and we revolve the triangle easier to do than to say evidently each exhale , draw the arm back a little bit more .
You want to open the chest , the more the bones of the chest open , the easier it is to breathe .
It's pretty straightforward , swooping around stepping back in chair pose , press back into the glutes .
So this one your toe should be able to wiggle nice and easy side view action shot like the old tops football cards , right , arms up or palms in front of the chest .
You wanna relax the shoulders , don't spin around like I do .
I'm only doing that so you can see the full thing .
There you go .
I look really tough doing that .
Keep putting the weight into the heels and the glutes breathing deep into that pose .
All right forward , fold a fold always feels great after the chair lifting up , squeezing the abdominals and stepping out again , we got the triangle .
Go back to the triangle if you like or .
Oh hell , I'm just going to tuck in the shirt .
I'm feeling nuts .
This is the half moon bringing that left hand down and then opening to the front .
There we are a little bend in that left knee .
That's good .
You can also keep lifting your right leg high .
You can grab it with your right hand .
Fingers are loose , abs are tight and then the revolving half moon .
So this is , this is the graduation from the triangle and reverse triangle .
You can work up to that .
You can grab that foot as I just demonstrating and again , find that fixed point flex that foot to stretch the leg a little bit more .
Feel that opposition and then returning back up , du du du stool back into chair , glancing over at the dog who's probably over there smiling keep pressing back into the glute .
You can do this on your tippy toes as well and then forward , fold nice stretch for the hamstrings and the back inhale .
Rising up and half moon , other side , Triumph Triangle or half moon hand down .
I'm just , I'm Nile's craning today .
I was just obsessive over that shirt .
All right .
Opening up if you can read lips , tell me what I just said .
Good focused .
Lifting the leg a little higher , the arm a little higher to process my friends .
You practice it , it gets better .
You practice it 34 times a week and you'll be amazed at the improvements .
Life is just so much better with yoga .
Everything smells sweeter .
It tastes sweeter .
You move sweeter .
Use the word sweeter .
The revolving half moon .
By the way , you can flex that foot .
Also your left foot .
All right down , we go shake it out , adjusting the clothes , checking the pockets and we're going to Eagle , take the arm forward .
Other arm comes underneath the wrap around , either side is fine .
You're gonna press back into that chair .
This is called half eagle .
We want full eagle .
We take that leg up .
So whatever arm is under the other arm , take the opposite leg and cross it .
You wanna wrap it around as much as you can keeping your hips square to the front and keep pressing back into your glutes and into that standing legs , heel .
So in this case if I'm mirroring this , it would be my right heel .
And that's the eagle .
Eagle is fantastic .
Now , keep the arms and dip it down to forward , fold forward , fold eagle , a very original stretch .
I was , I was shown this .
I was in Montana .
I go to Montana every year , took a yoga class and she did this .
I thought it was fantastic .
Never thought of that .
I love stuff like that .
You take something , you know , and add it with something else , you know , it's like a great recipe and you create a whole new food , a whole new stretch .
All right .
Eagle other side , I was exposed to it .
That's the word I was looking for .
So again , that arm is on the bottom .
So the opposite leg crosses over , find the focal point , fingers going up , elbows forward , shoulders down again , fingers up , elbows forward , shoulders down .
Whoa , something got excited in front of the camera .
Hold through the breaths .
All right .
Bring it down another opportunity .
Eagle arms forward , fold .
If you want to take it a wide legged forward , fold , you feel that stretch .
Definitely more on one shoulder .
You can sway back and forth if you wish .
Keeping the knees a little bit soft .
All right .
Rising back up , unravel the arm , shake it up .
Let's do a quick check in on the dog .
There's my audience today .
There's Addie having a good time .
Shake it out .
Whoa OK .
Got some serious shirt tucking , happening in there .
I do this in my sleep .
Wake up tucking the shirt even if I'm not wearing one crescent lunge .
My friends , I love this crescent lunge into Warrior three ankle right underneath the foot .
Arms are up shoulders down , lengthening that back leg or dip the knee down to hit the , the hip flexor .
Now we lift up Warrior three .
If this is too much , take the arms to the sides or I mean up against your body or out to the sides .
My standing knee is bent .
Very challenging pose requires a crud load of core strength and step back .
Make the transition smooth into that lunge , ah , by the power of gray skull .
Let's do that again .
Love it .
Bring it forward .
It's challenging this time .
I'm gonna make the , the little Charlie's Angels hands with my uh , uh hand with my fingers .
We are so index finger out point .
Definitely a little more challenging .
Keeping the shoulders back and then stepping back .
Du du du to the lunch like a stunt man like a boss .
Other side arms go up .
No , no , no , no , no , no , no , no shoulders down .
The chest is open as you exhale , you're gonna do a little backb in there .
Get some opposition , the more you lengthen that back leg , the more it's gonna push your upper body forward .
So resist that with the core , right .
Come forward .
Ah , a little shaky , but we'll get into it in due time .
Warrior 33 .
That means there's two other Warriors watch my other yoga videos and you will find which ones they are or what they are .
I'm actually parallel when I filmed this .
I didn't feel like I was .
So now I feel great lunge back ankle , under the knee , back leg , straightened , hip , square abs tight .
Keep those shoulders relaxed .
Again , by the power of gray sk una , we go forward Warrior three .
I'm gonna lace the fingers , index finger out .
I'll spare you the whole Charlie's angel spiel spiel here we are .
Find that fixed point on the ground , breathing lengthening that spine and then stepping back , feeling great , shake out the legs , do the little shaken Post Warrior three dance point at the camera and then forward fold , little indecision there .
But when in doubt , forward fold , rocking back and forth while loosen up quick , little cool down here , arms up my hands are outside the uh lens but rest assured they are there forward , fold again .
Inhale , squeeze those abs rolling up tall little back band again .
Come down , opening that chest neck is loose .
Rising up yoga standing series .
You got about 15 minutes of this great work .
Take those arms up once again , palms together hands coming down in front of the chest , heart center .
Nama , stay my friends .
Thank you for joining me .
Shake it out .
Practice this one .
Add it into your own workouts point at your shoulders , all working the shoulders , stomach sides and whoa .