He'll extend out , hold clean it up , bring the right knee down , reach your left arm up , inhale for a twist to the left nasty breathing excel thread that left arm underneath the right arm pit , all the way through , perhaps all the way to the ground with your head , with your left shoulder and relax , breathe into it on your inner release with your left arm up and exhale down back to table top .
Beautiful job .
Come onto your toes , send the hips up and back for downward facing dog .
Keep the knee bend , walk the hands move forward .
What we're looking for is really this length and opening in the shoulders and in your back .
And you might have seen downward dogs before where the heels are on the ground , the legs are straight , but that's really not what we're looking for in this post .
If you need to bend your knees , that's perfectly fine .
What we're looking for is to open your shoulders .
So if you start to round your back , but bring the heels on the ground like this , then that's not really a good functional downward facing dog .
Instead , you bend your knees , move the chest towards the thighs , push the ground away , keep the breath going nice and slow , use your fingertips to grip into the mat .
And if you want , you can start to straighten your legs a little bit , but keep that length in your back and the openness in your shoulders .
So I've been doing this for quite a while .
So we're gonna , I'm gonna bring the heels down to the ground and still keep that length in the shoulders , but feel free to keep the knees bent for now , if you need to pushed the ground away , externally , rotate the arms more .
Pull the lower belly in and breathe .
It's really all about the breath .
See what's coming up while you're holding this post .
If it's easy , breathe through it , if it's challenging , breathe through it , start to lift your heels , bend your knees , walk the feet forward between the hands , inhale , lift up halfway , either hands to the shins or fingertips on the ground length out to the spine .
Exhale , fold forward and down .
Let's just hang out here for a couple of breaths .
And now backwards arms like this and open as you inhale and close out your X A began yoga .
Always start with breathing exercise .
You know why it is because conditioning of the lungs can promote blood flow throughout the body using fingers like this and pinch your stomach .
You know why your stomach gets more and more fat year by year .
So relax into this , perhaps grab opposite elbows , let the head hang heavy .
You hold so much tension in the neck and in the traps , you just want to relax at the same time .
Give the hamstring some time to open up .
If you practice this in the morning , then you give them some time to wake up .
Good morning , hamstrings , good morning back .
Just relax .
I release the hands down to the ground or hands to the shins inhale .
Lift up halfway , exhale forward , fold , bend your knees roll all the way up to standing through the spine .
Take a deep breath and the arms reach up .
Excel forward forward in here .
Lift up halfway el step the right foot back for pyramid post .
So both legs are straight , both heels on the ground .
If you cannot bring especially the back heel down to the ground and it , if it's lifted oftentimes it's like this , then your stance is too wide and you want to step that foot forward so that both heels are on the ground .
Keep both legs nice and straight .
Maybe use blocks here or books underneath your hands .
On your inhale , you lengthen out through the spine .
Exhale , fold forward and down in Hill to Langton her fault .
Let's do two more .
Just like this .
As you can see , we're again moving with the breath .
Have four in here to Leng Hill .
Fold beautiful bed .
The left knee , place the hands down , step the left foot back for plank posts .
Push the ground away .
If you want , you can set the knees down but keep pushing the ground away .
Keep pressing into the inside part of your hands .
So the thumb side part and also use those fingertips to grip into the mat , tuck your tab and engage the core .
Lift your hips up a little bit higher .
Keep the breath going .
Let's take two more nice and slow breaths .
Send the hips up and back downward facing doc again with the knees bend .
If you want to on your inhale , lift your right leg up and back .
Three legged dog , keep pressing into the palms .
The chest is moving towards the left thigh , reach up and back through the right heel .
Now on your inhale , come high into your left toes .
Exhale right knee to the chest , shift your shoulders forward around your back , push the ground away , start to flex the right foot .
Now , step that foot between the hands .
Pyramid pulls on the other side , shorten the stand , step the left foot forward , make sure both heels are on the ground .
Then you inhale length .
No , to the spine .
He fall forward and down .
Let's take three more .
Just like this with the breath .
Gently pull the right here back a little more .
Be mindful of the right knee .
So you keep a , a micro bed in your right knee .
So we're not hyper extending four .
Let's do one more because it's so nice in here lengthen her fault , rebind the right knee .
Step the left foot forward to meet the right now .
We are spending you , you feel don't stop while airs are on just like this and closer and expand .
So you really engage the right hand spring quad also on the left side , reach out to the arms , then pull the lower belly in .
Imagine you're holding something up and over your head and it's kind of heavy .
So you want to keep the fingertips nice and engaged and active .
Let's take one more last deep breath in .
Release the hands down , playing pose .
Stepped the right foot back .
Beautiful job .
Now , on your inhale , first you decide if you want to keep the knees lifted or set them down to the ground .
Keep pushing the ground away in her shift forward .
Come high onto your toes , bend your arms all the way down to the ground .
Untuck , the toes , bring your arms close to your shoulders .
The arms are bent , the hands close to the shoulders , the arms are bent .
Now on your inhale , keep your feet on the ground .
You lift the chest up the hands , the arms , the upper body lifts up and gauge your glutes your back .
Exhale , lower down in her lift , squeeze the shoulder blades together .
Exhale lower .
Let's go for three more .
Inhale lift .
Hello , in hand lift , exhale , lower .
Last one .
Lift up and lower down .
Bring your full arms on the ground for sings pose , the elbows are underneath the shoulders and the forearms are parallel to another .
So the hands are not together or interlacing , keep them apart .
Now , engage your glutes , press into your forearms , move the chest forward , pull the shoulders back .
If this is uncomfortable for the lower back , then you bring your feet wide apart , there's really no reason to keep the feet together .
You can actually back bend more .
So this is a backend , you can actually backend more .
If they feed a while .
The part , if you feel almost nothing here and you feel good in this pose , you can press into your palm straight in your arms for seal pose .
But really only if this feels good for you externally , rotate the arms wherever you are .
Keep the glutes engaged , relax your shoulders down away from the ears .
Let's take two more nice and slow breaths .
Nasty breathing is everything down .
Beautiful job .
Shake out the hips left and right and then send the hips back towards the heels for a child's posts and we will then move into downward facing dog again .
Send the hips up and back .
Beautiful job .
Keep the breath nice and slow on your in her .
Reach your left leg up and back .
Three legged dog .
Present your palms , move the chest towards the right thigh on your inhale .
Come high into your right toes .
Exhale left knee to the chest , shift forward around your back , push the ground away .
Start to flex your left foot .
Nice and slow step that foot between the hands low lunch , set the right knee down .
You decide what you do with your right toes , either untuck or stay on the toes and hurry your arms up , reach out through the fingertips , pull the lower belly in , pull the left heel back , push the right knee forward and breathe .
Last , deep breathing level is the hands down .
Now , we step the right foot forward to meet the left inhale .
To lift up halfway XL forward , folding down , bend your knees , roll up through the spine to standing on your exhale .
Chair , pose , bend your knees , send the hips back , keep the arms lifted .
There's two options here .
You can either keep the feet together and the knees together or you keep the feet and the knees apart .
Just not a combination of the two , send the hips back .
Keep the core engaged .
Pull the lower belly in , let's take one more last deep breath in .
Exhale , lift your heel squat all the way down to the ground , set the hips down and come onto your back , bring the heels close to your hips and then press into the heels .
Lift your hips up high .
Really engage those glutes , keep the breath going .
And if you want , you can come more onto the shoulder blades .
At the same time , you interlace your hands behind the back for bridge posts .
Let's stay here for about three more breaths .
Nasty breathing , slowly , release the hips back down .
Take a moment here , bring the knees together .
Just keep the feet where they're at .
Relax on your back .
Start to hug both knees into the chest .
Give yourself a nice hug .
Be proud of yourself for showing up today , for doing the work for investing in yourself .
Take a deep breath and through the nose , open mouth , extend the legs forward , exhale , just lay on your back .
Take all the space you want , bring the arms wide away from the body , the legs wide , the part let the body relax , melt into the ground .
Give yourself permission to lay here to relax .
Know that this pose is just as important as everything else we have done so far .
Finished as practice , nice and easy by giving your body time to go through everything it needs to go through , relax your breath .
So we stop controlling the breath , let it come back to its natural rhythm .
Instead start to observe the breath , feel the air coming in through the nose and I put in us , feel free to stay as long as you want in this final resting post , the video will just end you to stay and relax before you continue with your day .
I hope you check out all the other videos I have on this channel and I'm looking forward to seeing you soon on the mat .
Thank you so much for practicing with me today .
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