Had an amazing class come out of me tonight so I thought I would share it with you all.
It's a pretty standard flow but it just felt so good!
Starting in Savasana:
5 minutes to settle in your savasana, relax, let go of the days stresses
Do a mental scan of the physical body- a check in to see how you are feeling. Are there any aches, pain or discomfort? Taking this time to connect with the body and see what's up.
Begin now to connect with the breath:
Starting with gentle inhales and exhales through the nose, feeling the belly rise and fall, making each next breath a little deeper, a little longer than the last. Once you have set a flow to your breath, continue for 10 deep breaths at your own pace.
Warming up the Body Transition:
Gently begin to bring awareness back into the body- wiggling the toes, fingers, gently rolling the head from side to side.
Whenever you feel ready, on a inhale bring a bend to the knees, soles of feet on the mat. On your exhale begin to open the knees away from each other, push the soles of feet together as the legs drop to the sides settling into reclined butterfly. Arms can come out to sides or even rest on the floor over head to begin to open the chest and shoulders.
Continue to breath here.
When you feel ready, on an inhale begin to bring the knees back together, soles of feet on mat, and on your exhale begin to bring the knees into the chest, wrapping the arms around the legs giving yourself a big hug.
Rock or roll out any tension here; massage the back.
Eventually rolling up onto your sit bones and transitioning into table top: completing a few cats/cows at your own pace, warming up the spine, preparing for practice.
Here comes the Flow:
On your exhale begin to tuck the toes in under, lift the hips and push back into your down dog.
AHHHH, walk it out, stretch it out, feel that oh so awesome down dawg feelin.
Inhale to plank, exhale chaturanga, inhale up dog, exhale down dog.
Step or jump your feet to the top of the mat, inhale to a flat back, exhale into a forward fold, and inhale all the way to stand arms stretch over head, palms come together in prayer and exhale to the heart.
Continue to flow ~ adding in:
1st flow: Step back with low lunge- Hold for 5 breaths.
2nd flow: Step back with low lunge , then using core, inhale arms and torso up into a high lunge
3rd Flow: Low lunge, High Lunge, then on an inhale bring palms together in prayer and exhale the opposite elbow to the front bent knee- into prayer twist
4th Flow: Low lunge, high lunge, prayer twist, inhale release the twist lengthening arms over head clasping palms together and exhale push the bent knee forward, lifting chest to the sky settling into cresent lunge.
5th Flow: Low Lunge, High Lunge, Lunge with Prayer Twist, Cresent Lunge, release the opposite arm to the bent knee bringing the hand to the mat (reaching the other arm to the sky), begin to lift the lengthened leg off the mat into a lunge- settling into revolved intense side angle pose.
After you've completed the 5th flow sequence on both sides and have landed in down dog, rest here. Return your focus to your breath.
Inhale the left leg to the sky- hips squared, toes facing down.
Bring the gaze forward to your hands and with caution begin to move the left hand to the right side, so the thumbs of both hands are touching.
Exhale bend the knee of the lifted leg, sweep forward across chest and plant the left foot on the mat next to the hands.
Settle into Lizard pose.
Inhale begin to lengthen the torso and arms lifting over head come to stand. Simultaneously lengthening the front leg.
Adjust so hips are square to the front and begin to transition into pyramid pose.
Bring a bend back to the front knee, lower torso down, step back into down dog.
Repeat on other side.
Finishing with pigeon and king pigeon, one armed camel on each side, seated forward fold and breathing meditation.
Confusing to do from written instructions? lol- probably very much so. Video to follow once I muster up the courage to go on camera ;)
Lots of Yoga Love,
AAxo
Photo Credit: yatrayoga.co
It's a pretty standard flow but it just felt so good!
Starting in Savasana:
5 minutes to settle in your savasana, relax, let go of the days stresses
Do a mental scan of the physical body- a check in to see how you are feeling. Are there any aches, pain or discomfort? Taking this time to connect with the body and see what's up.
Begin now to connect with the breath:
Starting with gentle inhales and exhales through the nose, feeling the belly rise and fall, making each next breath a little deeper, a little longer than the last. Once you have set a flow to your breath, continue for 10 deep breaths at your own pace.
Warming up the Body Transition:
Gently begin to bring awareness back into the body- wiggling the toes, fingers, gently rolling the head from side to side.
Whenever you feel ready, on a inhale bring a bend to the knees, soles of feet on the mat. On your exhale begin to open the knees away from each other, push the soles of feet together as the legs drop to the sides settling into reclined butterfly. Arms can come out to sides or even rest on the floor over head to begin to open the chest and shoulders.
Continue to breath here.
When you feel ready, on an inhale begin to bring the knees back together, soles of feet on mat, and on your exhale begin to bring the knees into the chest, wrapping the arms around the legs giving yourself a big hug.
Rock or roll out any tension here; massage the back.
Eventually rolling up onto your sit bones and transitioning into table top: completing a few cats/cows at your own pace, warming up the spine, preparing for practice.
Here comes the Flow:
On your exhale begin to tuck the toes in under, lift the hips and push back into your down dog.
AHHHH, walk it out, stretch it out, feel that oh so awesome down dawg feelin.
Inhale to plank, exhale chaturanga, inhale up dog, exhale down dog.
Step or jump your feet to the top of the mat, inhale to a flat back, exhale into a forward fold, and inhale all the way to stand arms stretch over head, palms come together in prayer and exhale to the heart.
Continue to flow ~ adding in:
1st flow: Step back with low lunge- Hold for 5 breaths.
2nd flow: Step back with low lunge , then using core, inhale arms and torso up into a high lunge
3rd Flow: Low lunge, High Lunge, then on an inhale bring palms together in prayer and exhale the opposite elbow to the front bent knee- into prayer twist
4th Flow: Low lunge, high lunge, prayer twist, inhale release the twist lengthening arms over head clasping palms together and exhale push the bent knee forward, lifting chest to the sky settling into cresent lunge.
5th Flow: Low Lunge, High Lunge, Lunge with Prayer Twist, Cresent Lunge, release the opposite arm to the bent knee bringing the hand to the mat (reaching the other arm to the sky), begin to lift the lengthened leg off the mat into a lunge- settling into revolved intense side angle pose.
After you've completed the 5th flow sequence on both sides and have landed in down dog, rest here. Return your focus to your breath.
Inhale the left leg to the sky- hips squared, toes facing down.
Bring the gaze forward to your hands and with caution begin to move the left hand to the right side, so the thumbs of both hands are touching.
Exhale bend the knee of the lifted leg, sweep forward across chest and plant the left foot on the mat next to the hands.
Settle into Lizard pose.
Inhale begin to lengthen the torso and arms lifting over head come to stand. Simultaneously lengthening the front leg.
Adjust so hips are square to the front and begin to transition into pyramid pose.
Bring a bend back to the front knee, lower torso down, step back into down dog.
Repeat on other side.
Finishing with pigeon and king pigeon, one armed camel on each side, seated forward fold and breathing meditation.
Confusing to do from written instructions? lol- probably very much so. Video to follow once I muster up the courage to go on camera ;)
Lots of Yoga Love,
AAxo
Photo Credit: yatrayoga.co