hey guys welcome today I have a short
Power Yoga detox class for you so what I
mean with detox is there's just gonna be
a lot of twists so grab your mat take a
deep breath and join me outside all
right so we're gonna start at the front
of the mat bring your big toes together
your heels slightly apart roll your
shoulders back take a deep breath here
close your eyes and just become present
on the mats and begin breathing in and
out through the nose and then open your
eyes inhale the arms up press the palms
together gaze at the thumbs and then
exhale fold forward over the legs inhale
come up halfway on the exhale bring the
hands to the mat and step the feet back
chaturanga so we're just moving through
a sun salutation a here exhale inhale up
dog and exhale down dog
hold for five breaths in and out through
the nose
look forward between your hands bend
your knees and then step or jump to the
front of your mat inhale up halfway
exhale fold and then inhale all the way
up to standing arms overhead and exhale
arms by your side again inhale the arms
up and exhale swan dive down
inhale halfway exhale hands to the mat
step or jump back chaturanga on the
exhale inhale abduct and exhale down dog
take two breaths and down dog and then
on your next exhale take your right hand
and grab your left ankle and gaze under
your left armpit come on back to down
dog other side exhale grab a hold of the
right foot or right ankle with the left
hand and gaze under that right armpit
come on back to down dog look forward
between the hands bend the knees and
then step or jump to the front of your
mat inhale up halfway exhale full inhale
standing and then exhale arms by your
side if your big toes are not together
bring them together and then bend the
knees sink the hips back and come into
chair pose here so you don't want to
over arch your back tuck the tailbone in
nice straight back here biceps are right
by the ears
hold bring the hands through to your
heart inhale and exhale twist to your
right maybe the left elbow comes to the
outside of the right knee inhale Center
exhale twist to the left
andhow Center extend the arms straight
again one more inhale and exhale fold
over straight legs inhale come up
halfway exhale bring the hands to the
mat and step it back to plank and
lowering through chaturanga inhale updog
and exhale down dog inhale your right
foot up and back and step it forward
between the hands
spin the left heel down inhale up
warrior one exhale hands come down to
the mat step it back either straight to
down dog or exhale chaturanga inhale up
dog and exhale down dog
all right left side inhale left leg up
and back exhale step it forward between
the hands spin the right heel down and
then inhale up warrior one
one more breath exhale it down step back
into either down dog or move through
chaturanga on the exhale inhale up dog
and exhale down dog we're gonna do that
again on each side but adding in a twist
inhale the right leg up and back exhale
step it forward spin the left heel down
inhale up warrior one bring your hands
through to your heart inhale and then
exhale again twisting to the right you
can extend your arm straight get a
little deeper twist if you want try and
make sure that the right knee is over
the right ankle the whole time and then
bring the hands together come back up to
that warrior one inhale exhale hands
come down step the right foot back
chaturanga inhale up dog and exhale down
dog inhale the left leg up and back step
it forward right heel comes down inhale
a warrior one bring the hands through to
your heart inhale and then exhale twist
to the left if you want you can
straighten the arms for a deeper twist
making sure the left knee is always over
the left angle
bring your hands back together inhale it
up warrior one one more side and then
exhale down step the left foot back
chaturanga inhale updog and exhale down
dog take a couple breaths here just
catching your breath alright look
forward between the hands bend the knees
and then step up to standing at the
front of your mat inhale halfway exhale
fold over the legs grab a hold of your
elbows here and then just shake the head
no shake the head yes and then on your
next big inhale come all the way up to
standing and exhale arms by your side
step your right foot out or whatever
foot allows you to still face the video
and he want a nice wide stance here toes
are directly forward in line with the
heels bring the hands to the hips inhale
and then exhale fold down bring your
hands to the mat and you can make your
feet a little bit wider here if you need
to inhale up and then exhale fold maybe
bringing the top of your head on to the
mat
inhale slowly walk the hand's underneath
the shoulders again bring the right hand
directly in the center of your chest and
then exhale twist to your left left hand
comes up to the sky gaze at the thumb
exhale look down switch your hands the
left hand center of the chest and then
exhale as you twist up towards the right
gazing at the right thumb
exhale look down at the mat bring your
right hand down hands underneath the
shoulders inhale exhale bring the hands
to the hips inhale all the way up to
standing and then step to the front of
your mat all right so hop your feet out
to about hip-width bring your hands to
your heart inhale and exhale squat down
so your toes can come out to about a 45
degree angle if you need to and just
take a few breaths here in this nice
squat and then on an inhale spread your
arms open wide turning towards the right
and then exhale if you want you can bind
around that left knee and clasp your
hands together inhale back through
Center one full breath here and then
spread your arms towards the left and if
you want you can find around the right
knee
inhale bring the hands back to your
heart reach them forward and then really
engaging your core here try and tap down
oh and then lift up so it's really small
little movement tap and lift and just
keep trying and if you roll backwards
that's okay just come on back up take
two more tap and lift tap and lift and
then we'll just take one breath here and
exhale come all the way to seated stack
your knees on top of each other so I
like to start with my right knee on top
of my left and sometimes I have to lift
up and kind of wiggle myself down into
it and spread the feet out as much as
you can it's definitely a deep hip
opener and then we'll just take a few
deep breaths here
and then of course to add in a twist you
can twist to your right so if your right
knee is on top twist to your right if
your left knee is on top twist to your
left and just pretty gentle here don't
try and force it and then maybe just
take your gaze over your right shoulder
and here inhale through Center and then
switch your legs so my left knee is
gonna go on top this time and again lift
up kind of wiggle yourself down The
Closer your feet are into your hips the
easier this will be and sometimes if
this is really hard you can always put a
block or a pillow underneath your butt
to kind of help the hips a little bit so
just take a few deep breaths here and
then if you want you can twist towards
the left again just a nice upper body
twist here with the shoulders and take
the gaze over the left shoulder
inhale through sensor and then make your
way to your back and we'll take some
nice twist
I'll just hug your right knee in exhale
drop it towards the left and gaze to
your right and then with every exhale
just really try and release into this
twist inhale hug your right knee and
give it one good squeeze and then exhale
straighten it hug your left knee in and
we'll twist to the other side so inhale
on the exhale drop your left knee
towards the right and gaze to your left
your arms can kind of be wherever it
feels good and then again with every
exhale just sort of melting into the
twist
inhale come back through Center hug that
left knee in and then bring both the
knees together make little circles with
the knees here make sure you to go both
directions and then this time having
both the knees bent exhale drop them
both to the left and again gaze to the
right inhale Center hug the knees in and
then exhale drop them to the right gaze
to the left
inhale hug those knees in one last time
give yourself a really big hug and then
exhale you can lay down here or make
your way up to a nice seated position
and we'll just take a few deep breaths
here together so close your eyes here
and just really focus in on the breath
detoxing any tension or stress or
negative thoughts floating around in the
brain
and then gently open your eyes if they
were closed and just bring your hands to
your heart and feel your heart beating
under your hands and it will end class
with a couple of nice sighs so we're
gonna inhale through the nose and then
exhale sigh it out so inhale one more
time inhale through the nose ah let it
all go
thank you so much for practicing with me
I hope you enjoyed this short Power Yoga
detox flow and that you go on and have a
wonderful day make sure to subscribe for
more yoga videos I upload every single
week and I'd love to have you part of
this outdoor yoga community I'll see you
on the mat soon peace