"Hi, I'm Lin," "And I'm Leo. Welcome back to Yoga with Lin and Leo." "Yes, and today
we're going to go through a routine to help you improve your agility. So on your mat.
Right at the end of your mat. You can see Leo is here preparing for her practice. So
have your feet together. So become aware of your breath and your stability when you're
standing. Root down into the earth and extend from there all the way through your legs,
through your upper body and broaden across those collar bones and widen those shoulders.
Make space for your breath. And take a nice inhalation, extend up. Urdhva Hastasana. Reach
up! And releasing the arms down. Okay, we go again, Urdhva Hastasana, extend up. Reaching
up into the fingers, keeping the chest nice and open and releasing down. And again, Urdhva
Hastasana, reaching up as far as you can, being aware again of that base. Be aware of
grounding yourself into the earth and reaching up from there all the way through. Be aware
of your breath and releasing the arms down. So we're going to add Utkatasana. Urdhva Hastasana.
Softening the knees, coming into the chair pose, Utkatasana. From here, touch the floor
with those fingers. If you're very mobile you can straighten the legs. Otherwise keeping
the legs bent for now. Extend up, and touch the floor again! And then see, if you're agile,
mobile, you can straighten those legs into Uttanasana. And again, reaching those arms
up. Last time, extend down.Touch the floor, if you can straighten those legs do. If you're
struggling with hard, difficult, brittle hamstrings, then you need to practice this one. Alright,
taking a breath in, nice deep inhalation, Urdhva Hastasana. And now reach those arms
to the side, open your chest. And now take those hands up the back into your prayer position,
Paschima Namaskarasana. Keep that action, look up. Extend, open across your chest. Get
this action. And releasing. And again, extending those arms up, Urdhva Hastasana. Taking those
arms out to the side. And then take your hands behind your back, open your chest nicely.
Be aware of the broadness coming here. Soft breath. Last time, releasing. Urdhva Hastasana,
extending up!. Reaching the arms and stretching out with those collar bones. Extending those
arms into Paschima Namaskarasana, Keep that chest really nice and lifted. And now, releasing
the arms, stretch the arms down by the side waist. And lift your sternum chest, weight
those arms down and lift the chest. We're coming now for the lateral pose. Trikonasana.
Stand in the centre of your mat. You can see Leo's here, right in the centre of the mat.
We're going to jump those legs into the lateral action. Legs out to the side, turning the
left foot in, the right foot out. Reach up again, get that opening in your chest. Keep
the legs straight, back leg straight. Hinge over into Trikonasana. Breathe, extend up.
Once you're in that pose, be aware of your alignment. Outer front hip, deeply in. And
again extending that spine and becoming aware of your breath. Inhale, exhale. Don't forget
to breathe! Take a breath in and come up. Turning those feet to face forward. Reach
up again. Turn your right foot in, your left foot out. Extend up so nicely. Extend up.
Extend over, hinge. Trikonasana. Extend through to the fingertips. And again, remember the
alignment, just be there for a few moments. Rotate that front thigh and move that outer
hip in. Really important. And now, nice deep inhalation, be sharp in your back leg and
come up out of Trikonasana. Turning the feet, jump the legs together. Stand there. Okay,
so stand in Tadasana. Be aware again, earth yourself. Earth yourself down to the floor,
ground down. Lift up, chest up. And just take a few breaths, just settle that breath. So
this is the pose where we digest all the information, and we settle back into our breath. Just as
we're settling, we're ready for that next pose. So we're coming for Parsvakonasana.
So fingers to your chest, and jump those legs! Okay, we're going to the right side, so turn
that left foot in and the right leg out. Hinge at the hip and come into your square. Extend
and go on reaching, reaching with the arms and taking that right hand down towards the
floor. Extend the top arm up and over the ear. And as you're reaching into the palm,
the front palm, the top palm, extend into that back leg and see that you find that extension
through the centre of the body. And don't forget to breathe, open your chest. Take a
breath in, and coming up. Turning the feet to face forward, right foot in, left foot
out. And again, get that reaching up, through the centre of the body. Stamp into that back
leg so strongly. Soft inhalation. Come into your square, bend the front leg. And now go
on reaching. Go on see that you continue with that action fluidly. Extending through to
the fingers as you do, sharp in that back leg. Keep the weight, keep the anchoring in
that back leg, back foot bone. And don't forget to breathe! Soft inhalation, exhalation. Take
a nice deep breath in and come up out of the pose. Turning your feet. Jump those legs and
come back to Tadasana. A nice extension through the whole of the body. Remember you have to
root down into those heels, broaden across the sole of the foot. See that you're rooting,
anchoring through the base. And then lifting all the way through the body, through the
legs, through the pelvis, up towards your chest. And find that breath on a deeper level
now. So it's not just at the surface. Go on see that it's smooth and even. And just as
the breath comes back, to that smoothness, we're ready for that next pose, Adho Mukha
Svanasana, Dog Head Down. So Leo's coming from a kneeling position, tucking the toes
under and lifting up. Adho Mukha Svanasana. Go on see that your reach through those legs.
So be on the balls of the feet and pull up through the fronts of those thighs and breathe.
Be aware of the inhalation, the exhalation. And now look forward and bend your knees and
come into Adho Mukha Virasana. So reach back onto your heels and be in this position. Adho
Mukha Virasana and just let the breath settle. Soft inhalation, soft exhalation. So spend
just a little bit of time in this pose, just being aware of that inner space. Seeing that
you keep this quietness and stillness within. Softening around the facial features and just
be there for a few moments. Just observing your breath. Extending the breath, lengthening
the breath, broadening the breath. And now, slowly coming up out of the pose. And coming
into your Sukhasana action. We hope you enjoyed our routine today." "Thank you for joining
us, and remember if you like the video, click on the Like button and do subscribe so you
get the information about videos as they come out." "Lovely, brilliant! Namaste." "Namaste."