Welcome back to Reflexion Yoga. My name is Hilary. I'll be your instructor for this session.
This is Kyle,
he's also the owner of the site and then fellow teacher, so make sure you check out his videos
as well.
Today, we're going to be going through sun a and sun b (Surya Namaskara A & B) Gentle
flow Yoga, just
to warm up the body, get things moving and get ready for the next series.
So Kyle, let's start in child's pose. Knees spread wide to the outside corners of the
mat, big toes touch
behind you. Now reach far forward. Drawing down your third eye, forehead to the mat.
A great place
to get yourself away from the outside world. Begin to connect with a breath. Let it fill
the entire back
body, starting from the top, mid and low back. Deep inhale, lengthen. And as you exhale,
soften, let
something go. Good. From here, we'll inhale, sit back into the heels and slowly roll up
to seated, one
vertebrae at a time. As we find ourself in tabletop, so stack your joints. Moving forward,
shoulders over
wrists and hips over knees. These are hip width apart. Now your choice here; toes can
be flat on the
mat or roll your toes under to modify if you'd like to wake up the feet. Good. From here,
inhale, drop
the belly down, roll the shoulders back, look up, lift the tailbone high. And as you exhale,
curl like a
cat, round it out. Hugging top of the crown with the head, tuck the tailbone. Inhale,
open and expand
lengthen, so you're scooping that low back and as you exhale, round it out. Good. Few
more on your
own. Make them organic and make them yours. Move side to side, back to front, explore
the body, see
where you're holding on. And with every exhale, see where you can let go. Excellent, good
job. All right,
from here, come back to neutral spine, shoulders on the back. Inhale, your right arm forward.
Exhale,
lengthen your left leg back behind you. Everything likes to droop here, so hug into the rib cage
and core.
Lengthen through the fingers and toes but draw all the muscle energy of the body back
to the core.
Good. Inhale, lengthen. Exhale, draw left knee to right elbow. Curl the spine, hug it
in. inhale, lengthen.
Exhale, curl, hug. One more time. Reach it out. Lengthen, inhale. Exhale, curl. Inhale,
lengthen. Exhale,
release it down. Good. Switching sides. Inhale, lengthen your left arm. Exhale, reach your
right leg back
behind you. Once again, check in those micro adjustments. Hug everything to center as you
lengthen.
Good. Deep inhale. Exhale, hug it in. Curl it in tight. That's it. Inhale, lengthen.
Exhale, curl. One more,
inhale. You're pressing down through that right hand, left knee. Exhale, hugging in,
lift. Inhale, lengthen.
Really sit down.
From here, let's roll over the toes, engage that core and let that lift you back into
your first downward
facing dog. Drawing the shoulders onto the back, look at your hands, make sure your fingers
are spread
wide, plugging in through the pads and the knuckles. Sit bones are high. Peddle the feet
a few times to
open the hamstrings. Good. Maybe move the head and neck a few times. Let the weight
of the world
go. We carry a lot in our upper body. So open your heart here, spread the collar bones.
Nice. Moving
into sun a, let's take a deep inhale through the nose. And as you exhale, look forward,
bend the knees
and step or float forward, top of the mat for Utkatasana forward fold. Let's do feet
hip width apart on
this first one for rag doll. Lift all 10 toes and ground in through all four corners of
the feet, grab opposite
elbow; whatever feels good. Sway side to side. So you're letting the traction of the upper
body do the
work here. Soften the knees a lot, sending those hip bones higher. Great job. All right,
release the arms.
Heel, toe, the feet back together, grounding and rooting in and as you take and inhale,
let that inhale
lift you up to standing, one vertebrae at a time. For Samasthiti, bring your hands at
heart center, check
in, scan the body, see where you're holding on. Good. Now find your foundation, rooting
in through
the feet, draw inner thighs back as you drop that tailbone, hugging in through the core.
Shoulders
soften. Good. Reach crown of the head high. Good alignment. Reach both arms high for Tadasana.
Feel
the 'Tada' in Tadasana. Roll the pinky fingers in, draw the shoulders on the back, look up,
inhale. Exhale,
hands come through heart center. Forward fold. Uttanasana.
For this one, wash the hands down the backs of the legs, roll the right forward into the
toes and draw
your forehead to the knees tighter. Good. Straightening the legs a little deeper. Inhale
to a halfway lift,
flat spine. Sending those sit bones back, hands can be on the shins or on the mat if
you're flexi bendy.
Good. Inhale lengthen. And exhale, drop to the hands, step back to high plank. For Chaturanga
or
Chimichanga as I like to call it, send the heels back. Now immediately draw up to your
knees if you need
to. Kyle's going to stay in high plank. Take an inhale, lengthen. Exhale, elbows come into
the rib cage.
Half plank. Good. Inhale your heart forward and through for upward facing dog. Stay here
on this first
one for a few breaths. Pressing into the tops of the feet, spreading the collar bones wide.
There's a soft
bend in the elbows. Now just shimmy your hips a few times, getting into that low belly and
low psoas,
waking it up. Good. For next big inhale, broaden the heart. And exhale, draw the hips back
with the
core, downward facing dog. Moving with breath, a little bit more tempo on this one. Take
a deep inhale.
As you exhale, look forward, bend the knee. Step or float to the top of the mat. Inhale
to a halfway lift,
flat spine. Exhale, fold. Deep Uttanasana. Inhale, rise and shine. Reach it high, Tadasana.
Good. Exhale,
forward fold, hands come through heart center. Inhale, halfway lift. Flat spine, shoulders
on the back.
Exhale. Chaturanga. Shoot those legs back. Lower the elbows in and inhale, shine the
heart forward and
up. Upward facing dog. Exhale back, downward facing dog. Three breaths here, settle in.
you should be
getting warm, creating that tapas in the body. That heat burns away impurities, detoxes our
system so
we get ready for new openings in all of our dreams and wishes, bright lights, sparkles
coming into our
system. Everything we most desire. Take an inhale breath, reach your right leg into the
air. Good. Roll
the ankle a few times both directions. Shoulders are still deep onto the back and shoulders
stay parallel.
Bend the right knee, send it towards the ceiling. Good. So open up your hip, Kyle. That's it.
Make small
circles or triangles or octagons with that right knee, waking up the psoas in the right
hip. Good. As
you're ready, inhale, lengthen, right leg high. And exhale, using the core, draw it
through to low lunge.
So it may take you a few steps to get there but make sure that front foot is in-between
the hands. And
as you're ready, drop the back heel at 45°. It's all about foundation. Super strong legs,
draw your inner
thighs together, squeeze and from there, inhale. Rise open to Virabhadrasana II, warrior two.
Good.
Close your eyes, check in. Maybe flip your palms open to the sky to let the shoulders
soften down the
back. Good. A lot of times, I see sway back in this posture. Make sure you're dropping
that tailbone
down and hugging in through the core. Good. As you soften deeper, can you see your right
big toe? You
might need to open your right knee a little bit more. Excellent job. Take an inhale. Exhale
to extended
side angle. So this looks different on everyone. For most people starting, you're going to
drop the right
elbow down onto the right knee and reach the left arm high. So Yoga means union; everything
working
together. We want full activation and energizing in the arms, legs, core. Good. For some of
you, you may
want to drop that right hand down. Good. From here, your bottom half stays exactly the same,
super
strong foundation. Inhale, reach your right arm high. And do not lose that integrity,
that 90° bend in the
front knee. Hold it there as you reach up, breathing into those right fingers and rib
cage. That's it. Inhale
breath. Exhale from the right elbow, flow it low. Plant both hands, send that right
leg back, keep it lifted
if you desire and find your Chaturanga. Good. Inhale up, upward facing dog. Exhale back,
downward
facing dog, breathe here. Your next breath in reaches the left leg high and once it's
up there, let's find
movement in the ankle, rotate it around a few times and then when you're ready, bend
that left knee
towards the ceiling for fire hydrant pose or 3-legged dog. Make small circles or octagons,
whatever you
desire, with that left knee, waking up that left hip. Good. Draw your left shoulder back
down. That's
good. Inhale, left leg high. Exhale, draw it through with the breath. Low lunge. Find
your foundation,
drop that back heel. And from that strength, rise open, warrior two. Good. All right, check
in. Scan the
body. Finding that heat, that strength and that softness. Inhale breath. Exhale, extended
side angle.
Nice. So the right side of your body is one straight and strong line. Make sure you're
activating to that
outside shin as you press the outer edge of that right foot down. Reaching left arm high,
drawing that
right shoulder on the back, right arm high. Your other right. Good. Inhale breath. Reach
the left arm
high, reverse warrior, reminding yourself to keep that foundation in the low half, even
though you're
burning, you're creating that heat in the body. Keep the fluidity and the softness in
the upper body as
you extend. Inhale breath. Exhale, flow it low. Good job. Plant the hands, send the left
leg back,
Chaturanga. Inhale forward and through, lift it up and exhale, send it back. Deep breath
in. this time,
open mouth exhale. Let's flow. Inhale, right leg high. Exhale, draw it through, low lunge.
Find that
strength, rise open, warrior two on your inhale. Exhale, extended side angle. Take your variation.
Close
your eyes if you like. Inhale, reverse warrior, reach it up. Exhale, flow it low, plant the
hands. Right leg
lifted if you like, Acampada Chaturanga. Inhale, upward facing dog. Exhale back. Downward facing
dog.
Good. Inhale, left leg high. Exhale, low lunge. Inhale, rise and reach. Warrior two. Exhale,
extended side
angle. Make this yours. Inhale, reverse warrior. Exhale, really sit down. Chimichanga. Lower
half way,
inhale forward and through, upward facing dog. What up, dog? Exhale back, down dog.
Three breaths
here. Good.
So scan the body. How are you different than when you first started? Feeling that opening,
letting the
weight of the world go, checking in with yourself so you can be the best you can be when you
leave here
today. Good. Nice, Kyle. All right, let's drop to our knees and we'll turn to face the
camera. Thank you so
much for joining us today. Thank you, Kyle. Namaste.