Hey guys welcome to beautiful valleys
We have finally arrived or out of the mountains out of the cold and beautiful sunshine
And today I've got a yoga class for you
That's going to really focus on your legs are going to really just really any punches out of your
Hamstring your hips and well as work on your balance
[so] if you're ready grab your mat grab your water and joining, beautiful boot for yoga
[larry] guys, [we're] going to start at the top of your mat state
Standing with your feet together. Let's take a deep breath in reach the arm up to the sky
exhale Hands start
And again paying it be breathtaking filling the lungs with oxygen
axial and start
Now hand over to your hips start to lead with the chest
We're going to take our forward fold and making sure that we're not folding from the Lumbar Spine
Bending your knees or keeping them straight if you're comfortable
and then go ahead reach for the grab
Holding this position and the beginning to knowledge your head up and down letting go of any tension in the neck
and inside
From [your] half [way], and you start to walk out to like
Letting go of any tension in the hand train
Just glad [Fella]
Right and [then] from here didn't go little bit deeper if you're comfortable try to grab your big toes
Course you're not [very] and just continue to hold onto the ankle or even behind me
[breathe] [in] hold here
Trying your best to get that forehead right to the knees
letting go
Let's pick a half way
And then [moving] rounding up to standing [any] are reaching the arms up exhale
Dive it all the way down
Any other halfway?
Exhale stepping back into hiding like to pull here for a moment
[to] you
[pulling] the belly button Pierced spine lift the hips into a downward dog
[hold] and breathe allowing you to think all the way down giving a little walk if that feels good for you
[re] just push those heels one website
Look up to the top of the mountain
And then go ahead walk or jump forward
inhale Half point
exhale full
inhale reach checked the sky exhale hands to hide
Here one more breath
exhale dive it down
Half way up again, and then exhale stepping back with your right foot with your warrior one
Making sure the front knees on top of the ankle
Hold [Cambrie] and then slowly intertwining your elbows and your race into your equal arms
Just try your best. I can get the wrist around that's okay. Just hold a prayer
Extending the sent me now slowly leading with your chest down
Almost like a pyramid posture accept your hands and arms [and] [uncles]
Hold it here hips are square releasing the arms and reaching the back
Slowly take them out to the side and then reaching forward like you're trying to reach something in [family]
All breathe, and then slowly hands coming all the way down to your mat into pyramid pose
Thinking about [forehead] reaching for the knee holding a lot of back and pushing the right hip forward
Leaving here being in the moment
And then slowly from here moving into a reverse triangle
left arm reaches up to the sky
right hand stays grounded
[if] you can follow that left hand with your eyes
focusing on the breath
Coming down with that left hand
And from here shipping all of your weight into the left foot
reaching the right leg up
Keeping [are] supported warrior three so the hands stay on the ground. [I] want you just to focus on the legs
Lower the leg and then lift it up
Lower just simply pat and list again few more like that
Square
[warm] [up] that hamstring
last one way to [fold]
And find your balance and [your] force within one arm, and then the other arm to warrior three
Holding this position breathe find your balance looking straight ahead on the mat
Using your [car]. Go ahead lift your body and take that right knee up to your chest
Interlace the fingers and pull the knee right into your chest
Rolling out that right Angle here to setting goals intention
We [on] your mouth now if you're more beginner
Will have picking up behind your knee [for] more advanced grab your big toe with your scene
And then start to extend the leg forward
all three find your balance
Ruining that supported leg right into the ground
And then opening to decide that both hands are behind [your] knee [you] can simply just bend that right knee
Still open [it] to the side
And focused preston [to] with the breast
coming back to center
And think that mean just play in the ankle on top of the side and together
And then from here, so we're going to transition into a standing pigeon
Sliding that angle over to be and then slowly getting yourself all the way down to you standing pigeon
Finding your balance here
And keeping your hands and prayers a little too difficult for you today
Then go ahead and bring the hands all the way down to your mat
Wonderful slowly lift, and then we're going to extend that right leg right back into [that] warrior three
Find your balance
Now it's okay to lose your balance if you do to shake it out and come right back
[False] and we're going to release the hands
From here lift the back leg as high [you] can bend the knees now stay there
Or if you like to take it to the next level seating and [grabbed] out big show with your left two fingers
and then when you grab the toes see how high can lift the leg
And then slowly letting go to release
The Life hand to the Max and start to extend the leg into your standing split
and then slowly stepping back
Finding your center finding your balance and when you're ready reaching both our jobs into your high lunge
Opening the chest opening the heart here hold and free
Release the hands step back into play
Finding your center
And then slowly from here lifting the hips right back up into your downward-facing dog
Take a moment here walk it out letting go of any tension in the back legs
Awesome job you guys [all] right
We got one more side to do [you] just take a deep breath taking look up the top of your mat
And then step or walk forward when you ready
halfway up
exhale forehead
You risk and stand up standing reaching the arms up to the sky exhale hands start?
inhale again reaching the arms up to the sky exhale forward fold back down [oil]
Exhale bending the knees left foot steps back or [you're] one
[of] the positioning, we on top of your ankle
And then [lift] [your] eagle arms one elbow together [intertwining] elbow here
Opening the chest opening the heart
Extending the front me wearing off the [hips] actually [use] the chest holding this position
And then slowly from here, we're going to release the [elbow] [from] the arms
extend the arms back
[you] can go down a little bit further with the chest
Continuing to think about pulling the right hip back pushing the left hip forward
Arms Reach Forward
[hold] for another second or two
breathing
And then exhale the arms drop all the way down into your pyramid pose
thinking about that forehead reaching for the knee
being present with the breath here
And then let's go into a reverse triangle left hand down right arm reaches up to the sky?
He can follow that handwork us
However, if you feel like you're going to lose your balance, and of course keep your base down
and then slowly release
And down and that all of your weight shifting on the right foot
Left leg reaches up to hold [that] position first
supported or your three
Lowering the foot and [lift] [it] up
Lower the foot and left for Q2 more like that warming up the right hamstring
Last one go ahead and [look] like square [off] the hips
More than welcome to bend me More [sport]
Extending one arm at times
And then extending up into your warrior three
It's the square Bellybutton to find hold and breathe
Awesome you guys find your focus find your balance here
creating that human letter [D] with your body
slowly Lift
Arms up and then from here. Go ahead and interlace the fingers on top [any]
pulling into your cast and circle out that ankle
Beautiful and again if you're beginner, [go] [ahead] bring the hands under the knee
otherwise go ahead and take that big deal with you two fingers
extending in here one [leg] extension
Square shoulders Square
Then slowly pick that like to decide
again at both hands are under the me just past the need to [1am] [and] keep them and
Bring it back to center
Keep your balance grounding that right foot
and then slowly bending the [money]
Allowing every meal or the equal and opposite
panting [player]
and slide that [followers]
Come on down [pending] region
breathing in exhale out
Find a Balance keep your focus
[slowing] left, and then go ahead and watch that left of actions [that] warrior three
under Center on Your balance here
Imagining your right foot grown into the floor like the roots of a tree
slowly and come on down to the mat
Then from this position. We're going to go into that twisted Valerie nope
Your hands are grounded you can bend that top me and again [at] this is easier for you. Just hold it there
If you're after the challenge go ahead and grab your big toe with two fingers
extending the legs high you can
[you] order this is too hard just do your best, and if you have to come out come out
Your left hand continues to stay grounded
Your right hand joins and then extending that top leg into your standing split
Reaching the toes after the sky for [help] [inning]
Looking at and slowly releasing [that] [that's] [what] all the way in your [high] [Line's]
Taking a moment here finding your center in your balance and then reaching both arms up to the sky
It's [square] chest open heart into lifted
Keep pressing exhale guys are [hands-down] stepping back into plank and just holding that position
pulling the Belly button into the spine
and then lifting the hips right up into the gallery [and] [I]
Just take a second again walk it out. [I] go of any tension in the back the life
Slowly walk your feet to the metal for the top of your mat
Picking the hands behind your back interlace the fingers
Picking one last forward fold and allowing the hands to come forward the great shoulder stretch
Taking [you] [be] breath in bending your knees slowly rounding out here standing [Cobra]
Allowing [man] to guide you back open the chest the heart
Big Deep arch [St]. Pants and back to Center
reaching the arms [up] to the sky
And Exhale Hands down to your heart
one last final breath inhale filling the lungs with oxygen
exhale bring the hands
Thinking yourself and your beautiful passive thing
Thank you guys so much for joining me lots of love and I can't wait to see you again mistake
Thanks [so] much for watching you guys [feel] free to check out more videos
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