hey guys welcome to
another one of my 5 min miracle classes
we are in beautiful Costa Rica
in Surf Vista Villas hanging out with a couple of monkeys
i have an awesome yoga sequence for you
thats going to target your back
its going to release any stress
any tension
and just give your back a nice stretch
so if you got 5 mins
grab a mat some water and lets do this
ok guys so starting on your mat
beginning with a cat cow
inhale open
exhale rounding the spine
inhale open
look up to the ceiling
exhale release
inhale arch
look up
exhale let it go
inhale loko up
exhale begin to take it down
and slowly make your way all the way down
bring your knees into the chest
give them a big hug
gentle rock side to side
massaging the lumber spine
massaging your sacram
and then small circles with the kness
starting to the right
and then reverse to the left
hold the knees in
and then from here keeping the left knee in
extend the right leg
all the way out feeling a lice stretch
in the hip flexor
you can also add a gentle rock if you like to
and then from here opening the left knee out
towards that left shoulder
and then crossing it all the way over
into your spinal twist
left arm opens right hand to the knee
stay here and breathe
coming back to centre
pull the knee in
flex and extend the leg all the way up
feel the stretch in the hamstring
pull it in and then slowly bring the left leg down
starting with the other side
right knee into the chest
take a little rock side to side
open to the side
this time reaching for the right shoulder with the knee
and then crossing it over
left hand pushes the knee across right arm open
don't worry if you can't touch the floor with the knee...just do your best
coming to centre extending the other leg up
keeping the foot flexed
stretching out the hamstring
exhale taking the leg down
and from here reaching both legs up
using your core
flex your feet and take your plow
allowing the toes to come all the way over your head
bending the knees if you like
supporting the hips with your hands
and if you like to go into the shoulder stand go ahead
and extend one left at a time
if thats too advanced for you
just stay in your plow
keep reaching toes up to the ceiling
and slowly to come out take one leg down
over into plow
bend the knees
releasing the hands to the mat
and slowly making your way down
one vertebra at a time
nice and slow
use your core take the legs all the way down
try to keep the low back down
and then bending one knee at a time
planting the soles of your feet on the floor
and taking your bridge posture
lifting the pelvis and the hips up
interlace your fingers
you can also take a full wheel
if you are more advanced
full wheel would be to place the hands over and lift your hips up
if you don't feel conformable with this stay in your bridge
to come out from either pose slowly come down
release the spine one vertebra at a time
relaxing the back
opening the arms to the side
and go ahead windshield wipe the knees side to side
allowing the knees to fall to the right
and then to the left
taking this as fast or slow as you like
and then from here give your knees one more big hug
pulling your forehead into the knees
give your spine a nice curve
and then release the head down
bring the soles of your feet together and open the knees into the side
open knees nice and wide
allowing the arms to release over
side or over the body
whenever your ready bring your knees together
rolling yourself over to your right
coming up to your seated position
crossing your feet infront
taking a head roll to the right
and then to the left
releasing the hands on the knees
taking a couple of deep breaths
inhale
exhale let it go
inhale
exhale
finding your breathe and then bringing your hands together
into your heart
and saying thank you to yourself for dedication this last 5 min to yourself
thank you so much for joining me
namaste and hope to see you soon