hello and welcome outdoors today I have
a relaxing yoga flow for you to
hopefully help you unwind after a busy
stressful day it's nice and short but
we'll really get the body moving and
releasing any of that tension so grab
your mat take a deep breath and join me
outside all right so we're gonna start
in a seated comfortable positions you
can cross your legs you can sit on your
heels you can come into lotus pose
whatever is actually comfortable for you
you can even sit on a block or a pillow
if that makes this more comfortable and
then roll your shoulder blades down the
back so you have a nice proud chest here
and then bring your hands to your knees
and close your eyes and we're just gonna
take a few deep inhales and exhales
through the nose just feel your hands on
your knees then you can make nice little
circles with your hands around your
knees warming up the knees and then
maybe make your circle a little bigger
and just fill your hands on your thighs
all while maintaining that nice deep
breathing in and out through the nose
alright gently open your eyes on an
inhale shrug your shoulders up towards
your ears and then exhale shrug them
down inhale lift and exhale let them
fall one more time inhale lift and
exhale drop them down make some circles
with the neck here nice warming up and
then we'll make circles with the upper
body so nice big circles with the
shoulders and then go the other
direction and then come back to Center
inhale the arms up overhead press the
palms together gaze at the thumbs really
reach through those fingertips inhale
on the exhale grab a hold of your right
wrist and lean to the left
inhale up through Center switch your
grip and exhale to the right inhale
center exhale the arms down bring them
behind you your fingertips point behind
you roll the shoulders back and just
open up through the chest
just slightly here take the gaze up nice
big inhale and exhale release
roll forward to tabletop so in tabletop
you want your hands underneath your
shoulders your knees underneath your
hips we're going to take cat cows here
so on an inhale drop the belly take the
gaze up and then exhale tuck the
tailbone spread the shoulder blades tuck
the chin in and then inhale reverse and
exhale tuck that tailbone so you can
keep going here at your own pace I love
this movement it just feels so good you
can wiggle side to side make sure you're
just linking all your movements with the
breath and you're always in touch with
that breathing
take one more of each and then we'll
meet back in a neutral tabletop tuck
your toes and come into our first
downward facing dog so you can pedal out
the knees here you want your fingertips
pressing into the mat and bend your
knees as much as you need to here and
then eventually your heels will be able
to come down to the mat you want your
lower belly tucked in and up and the
gaze up in between your legs take a few
deep breaths here
and then on an inhale lift your right
leg up and back bend the right knee and
just twist your hips slightly towards
the right real gentle subtle movement
here and then exhale bring the right
foot down left side inhale up and back
exhale bend the left knee twist the hips
to the left slightly exhale look down
and drop your left foot walking splits
to the front of the mat so inhale the
right leg up and back and then exhale
bend the knees and you step your right
foot forward just a little bit and then
inhale the left up and back and so just
walk yourself all the way up to the
front of the mat you can bend your knees
as much as you need to here then when
you get to the front of your mat just
hang out in a forward fold you can grab
a hold of your elbows here and just
shake your head no shake your head yes
releasing any tension in the neck
on an inhale come all the way up to
standing nice and slowly bring the hands
overhead and exhale the arms by your
side
all right so step your feet out to
hip-width apart
again roll those shoulders back take a
nice deep breath here in and out through
the nose and then we're gonna do some
more side body stretches so inhale the
arms up grab a hold of the right wrist
and exhale to the left and Hale through
Center release your grip and then exhale
to the right
inhale through Center again and exhale
fold over those legs inhale come up
halfway on the exhale bring your hands
to the mat and then step back to plank
and you can just go straight to down dog
or move through chaturanga on the exhale
lowering and then inhale up dog and
exhale down dog drop your knees to the
mat walk your hands out and then exhale
melt that chest down maybe the forehead
comes to the mat and the hands press
into the mat the arms are straight
inhale come back to tabletop hands
underneath the shoulders inhale the
right hand up towards the sky reach
through the fingertips and then exhale
thread it through maybe just coming onto
the right forearm or you can come all
the way onto the right shoulder facing
the left inhale come back to tabletop
right hand under the right shoulder left
side so inhale the left hand up and
exhale thread it through onto the either
the forearm or that left shoulder
inhale come back to tabletop walk the
hands out again and exhale down into the
puppy dog stretch inhale walk the hand's
underneath the shoulders extend your
right hand and your left foot and just
hold here so you really got to engage
that core and then exhale down other
side left hand right foot extend nice
and long and exhale drop one more each
side a little bit faster inhale extend
and exhale drop inhale extend the other
side exhale drop alright so make your
way to your back and then hug your knees
into your chest and give yourself a big
hug here
just squeeze squeeze squeeze think of
all of the amazing things that your body
does for you every day and just taking a
moment of gratitude that you're able to
hop on the mat now you're able to
breathe
and then drop your feet to the mat cross
your right ankle over your left knee
thread your hands through and grab
behind that left knee inhale and then
exhale gently bring the left knee
towards the face just enough to feel a
nice sensation through the right hip
exhale release switching sides so cross
your left ankle over your right knee
thread the hands through and grab behind
the right knee inhale and then exhale
gently pull that left or the right knee
towards the face exhale release bringing
both your feet on to the mat your knees
are bent your ankles are right
underneath your knees and on an inhale
just press into the feet and lift the
hips up keep your gaze directly up so
don't turn the head side to side take
one full breath here and then exhale
drop the hips down we're going to do
that two more times so inhale keep the
gaze up lift the hips press into the
heels and then exhale lower one full
breath here and then we'll do last time
inhale lift
exhale lower grab ahold of the outside
edges of the feet draw the knees towards
the armpit and just roll around here and
happy baby you put a smile on your face
if you're outside just feel the Sun on
your face and then bend your right knee
and extend your left foot as much as you
can and then bend your left knee
extending your right leg straight inhale
back to that happy baby one more breath
and then bring your knees together give
yourself another hug and then on the
exhale drop your knees to the left and
take your gaze to the right
inhale back through Center and then
exhale drop your knees to the right take
your gaze to the left
inhale back through Center give yourself
one last hug squeeze really tightly and
then exhale you can lay down here in a
final resting pose for just a few
breaths feel the weight of your body on
the mats and just let go of any tension
and then begin to wiggle your fingers
and your toes and hug your knees in
maybe roll over to your right side and
then gently press yourself up to seated
and we'll just end class with a few deep
breaths here we're going to inhale
through the nose and exhale sigh out
through the mouth so inhale ah let it
all go thank you so much for joining me
for this relaxing yoga flow I hope that
you just got the body moving and release
any stress or tension from your day so
please comment below if you like this
and make sure to subscribe because I
upload new yoga classes all filmed
outside every Sunday so I'd love for you
to be a part of this adventure
yogi community and I will see you on the
mat soon peace