(upbeat music)
- Today, we are going to do a yoga flow.
We are first going to begin by being seated
or on the mat or ground, okay?
So what we're going to do is we're going to begin
by spreading our knees to the wide edges of our mat.
Okay? So knees on the edge of our mat
we're going to take our hands
and slowly walk them all the way out
in front of us and place our hands out in front.
Right? If you have a clean area, you can go ahead
and place your head down, forehead down to the ground
or mat and begin to stretch your hands out in front of you.
We're going to sway your head a little side to side.
It should feel a nice massage on your forehead.
Great job.
Take a deep inhale through your nose.
Breathe in.
(inhales)
Exhale through your mouth.
(exhales)
This pose is called Child's Pose.
And it's a nice relaxing pose that we begin
sometimes our yoga practice in.
And now I'm beginning to come up to all fours.
That means your hips will be right directly
over your knees and your shoulders.
We'll be right over your wrists.
We're going to begin
by dipping our belly and down towards the mat
facing up towards the sky for Cow Pose.
Next round your back up towards the sky
like a string is being pulled up on your back.
Tuck your toes and gaze under
towards your belly for Cat pose
Let's begin to sway it out,
gaze up towards the ceiling.
Cat pose, tuck and round.
You can begin by swaying your head side to side.
Let's do one more round with Cat Cow.
And round.
Next, we are going to tuck our toes underneath
if they're not already
and pike your hips up towards the ceiling
so we look like a V shaped, like an upside down
V-shaped.
Begin to cut off your feet left and right.
It should feel really good on the back of your legs
and your calves, right here.
Good job everybody!
Next we're going to do
is we're going to take our right leg.
Bring your, oh, come down to your knees.
We're going to take our right leg and bring your right leg
up towards your hands and wrists.
So we're in this position.
Okay? So our foot is out.
Our hands are in the ground.
We're just going to swing a little bit forward
and a little bit back.
So this is going to open up our hips, feel good
and you should never feel pain and begin to sway back
and forth.
All right, let's bring that back into all fours.
I'd go ahead and put your left foot up towards your hands.
Swaying a little bit forward, a little bit of back.
Forward and back.
Awesome job.
All right.
Let's come back to all fours.
Now what we're going to do is we are going to
rise all the way up like this,
towards the sky.
Okay?
Next, we're going to take our hands and
we're going to loop them behind your back
like this and stretch up towards the ceiling
and gaze up and slightly draw your head
up towards the ceiling and lean slightly backwards.
Great job everybody.
Okay. Now we're going to come down to a seat
on our mat and we are going to go ahead
and lay down on mat or the floor.
So once we're laying down
we're going to take one of our foot and put it over
like a seven over over our other thigh.
Okay?
Make sure that feels really good.
Let's go ahead and switch it out.
Take that foot and put it over the other thigh.
And you can slightly press your knee back very
slightly to feel that stretch.
Great job.
Next is one of my favorite poses is Happy Baby.
So once you're at your back
you're going to lift up your feet towards the sky.
Grab on to as far as you can reach.
So mine is going to be right here.
You might be able to reach your feet
but you're going begin to sway side to side.
Happy baby kind of looks like a happy baby.
And it puts a nice smile on our faces.
All right, we're gonna take one of our legs.
Put both legs down.
And we're gonna take one of our legs
and we are going to draw it over the other.
Okay? Like we're crossing my legs.
Now what we're going to do is we're going to take our knee
and put it down towards the floor.
So we are doing this spine twist.
You're going to take the hand
that is opposite of your knees
and gaze over towards that hand.
All right, come back to center
and go ahead and take your left knee,
the opposite knee.
And criss cross it over to the other knee.
Okay? Begin to drop your knees
towards the ground
and gaze towards the opposite hand.
Come back up to center.
And what we're going to do is we're going to turn
on one of our sides.
Put your hand out in the front
so you can lay your head nicely on your hand
place your other hand right in front
of you and just simply close your eyes.
We're going to take a deep breath in,
(inhales)
And a deep breath out.
(exhales)
Go ahead and push yourself up towards the seat.
Criss cross your legs.
You are going to take one more breath to end
out our practice.
Go ahead and inhale through your nose.
(inhales)
Exhale through your mouth.
(exhales)
Great job, everybody.
I hope you enjoyed this yoga and I'll see you next time.
(bright music)