hello and welcome my name is Amanda and today I have a short power vinyasa yoga
class for you so grab your mat take a deep breath and let's get started all
right so let's hop on to the front of the mat and we're just gonna fully
become present here so lift the toes off the mat and then just press them into
the mat roll your shoulders back close your eyes and just take two deep breaths
in and out through the nose just fully landing here on the mat and then open
your eyes and on your inhale lift the arms up take the gaze up towards the
thumbs press the palms together and then exhale swan dive down over those legs
let the head hang here shake the head no shake the head yes inhale up
halfway bring the hands to the shins and then exhale plant the hands on the mat
and step back to plank inhale at the top exhale lower down chaturanga bending the
elbows keeping them close to the ribs inhale slide the chest forward roll
those shoulders back the tops of the feet press onto the mat and then exhale
downward facing dog just gonna take a few petals out here with the knees
warming things up before we really jump into this one two more breaths here and
your down dog press your fingertips into the mat really engage the hands
and look forward between the hands bend the knees and then step your feet up to
the front of the mat big toes together and exhale hang in the forward fold on
an inhale bend your knees and come on to balancing on those toes in this little
squat position you can keep your hands on the mat for some support if you want
to make this more challenging and inhale the hands up overhead breathe and then
exhale bring the hands down if they were up and lift the hips up forward fold and
then we're just gonna do that one more time so come on back down to that
balancing on the toes hands on the mat or again inhale the hands up high and
then exhale the hands down lifting the hips back up forward fold inhale back
down last time hold here if you want to lift the arms
up you can exhale forward fold just warming up those hamstrings
inhale up halfway again hands on the shins exhale bring the hands to the mat
and step back to plank inhale at the top here
exhale tricep push-up inhale lift exhale down again inhale up dog and then exhale
down dog inhale the right foot up and back and then exhale step it forward
between the hands drop your left knee down nice low lunge
you can keep your back toes tucked you can also roll your mat over if your knee
is being bothered by being on the mat whatever is comfortable keep your hands
on the mat here if you want or you can inhale them up
and just sinking to this nice low lunge the hips are coming down and forward
exhale bring the hands to the mat lift your left knee up keep the left heel off
the mat and then inhale high lunge so you want your right knee right over your
right ankle so if it's coming in make sure you push it out a little bit
breathe here and then on your next exhale bend the elbows open up through
the chest ah inhale lift the hands up and exhale
bend the elbows again and if you want you can clasp the hands behind the back
roll those shoulders back then even deeper opening here and then on your
exhale spin your back heel down and let the shoulders fall down maybe the hands
come overhead make sure you keep that back leg nice and strong one more breath
and then inhale back up release nice hand spin the left heel off the mat
again to this high lunge I know those legs are burning and then
exhale the hands down keep where you are keep the feet where they are keep the
left hand on the mat and then inhale twist lift the right hand up towards the
sky two deep breaths here and then exhale
look down bring the right hand down to the mat step that right foot back to
plank inhale at the top we're gonna do exhale tricep push-up inhale lift exhale
chaturanga inhale upward facing dog and exhale down dog
so take two deep breaths and down dog you can always drop to your knees and
rest in child's pose for a breath or two and then we're gonna do the other side
one more breath and then on your next inhale lift the left leg up and back and
look forward between the hands as you step that left foot forward drop your
right knee keep your right toes tucked and then hang out here you can keep your
hands on the mat those hips are going down and forward if you want to make
this a little harder inhale the hands up let's take a nice deep breath here and
exhale bring the hands down to the mat lift your right knee off the mat keep
the heel up and then inhale to a high lunge so again make sure that your left
knee is directly over the left heel back leg is strong try and keep that nice
steady even breath and then exhale bend the elbows open up through the chest
inhale straighten the arms exhale bend them down again if you want you can
clasp the hands behind the back roll their shoulders for an even deeper
opening here and then spin the right heel down to the mat and exhale fold
forward for a couple breaths here I know those legs are burning
and then eating hell up to that high lunge again exhale bring the right hand
to the mat and twist up towards the left
exhale look down bring the left hand to the mess step the left foot back inhale
at your plank here you know the drill exhale tricep pushup inhale lift exhale
chaturanga inhale updog and exhale down dog
whew drop your knees to the edges of the mat take a couple well-deserved child's
pose breaths here
all right on an inhale come on back to downward-facing dog
we're gonna take little hops here several options depending on what you
feel comfortable with so the first option is bend your knees and just take
little hops with the feet back and forth back and forth micro bend in the elbows
to make sure you're not locking out your arms another option
inhale and then try and lift the feet a little bit higher so the goal here is
not a handstand it's just to kind of put it around and see what it feels like to
just hop so have fun with it take a few hops here remember to inhale on the up
and then try and land as softly as you can take two more little hops oh and
then we'll meet in down dog catch your breath here inhale the right
leg up and back and then exhale crunch it forward towards the chin exhale up
and back inhale crunch exhale up and back and then lower the foot down other
side inhale left leg up and back oh exhale crunch up toys to the chin
exhale up and back inhale crunch exhale up and back and drop the left foot bend
your knees and then step or jump up to the front of your mat and come into
malasana a nice low squat here then just close your eyes bring your hands to your
heart maybe feel your heart beating under your thumbs and just reconnect
with yourself and your breath and the present moment here on your mat
and from mallanna we'll just come to seated for a nice forward fold
it's a straighten the legs out in front of you roll the shoulders back tuck the
lower belly in here and sit nice and tall
before you exhale and then just fold forward no end goal here you don't have
to touch your toes or your heels wherever you lay he's perfect just relax
here
one more breath inhale come on up create a nice diamond shape with the legs
bottoms of your feet together again roll the shoulders back sit up nice and tall
inhale and then exhale fold forward and relax
inhale come on up and then exhale come onto your back we're just gonna take
final resting pose so you can have your palms facing up and just let go of any
sort of control and melt into the mat for a few breaths
when you're ready you can make your way up to seated in just a nice comfortable
position and have your palms on your knees facing up and we're just gonna end
class with two nice deep inhales and exhales through the mouth so inhale
through the nose exhale side out inhale through the nose thank you so much for
practicing with me consider subscribing if you like these videos because I have
tons of outdoor yoga classes and I absolutely love making these for you so
comment below with your questions if you like this things that you want to see
and I'll see you in the next video