Power Yoga: Mind and Body; 217; Flow (Version 7)

Not all exercise is suitable for everyone to reduce the risk of injury consult your doctor before participating in this or any other exercise program. If you feel any pain discomfort or dizziness do not continue the creators producers participants and distributors of this program disclaim any liability were lost in connection with the exercise and instruction here in the. Welcome to power yoga mind and body. My name's Adrian Reed. Our theme for today follow I'm hyped about that guys that stand on Accio you know what we're sitting down. All right let's go ahead

and extend your legs forward into an ice staff posed on Dawson and legs are straight feet are engaged. We're going to inhale go ahead and open up your arms nice and wide. So by your shoulders for instant exhale I want you to lean back draw your wrists together. Beautiful. And they'll come on for you're going to interlace your arms overhead and draw them up above and then exhale. Go ahead and fall into a four fold get four more of those and so when you're ready. Inhale sweep your torso off arms open nice and wide exhale lean as far back as you can draw your wrists together inhale interlace your arms draw them up overhead exhale fall and do that for full three more is a good inhale. Open up nice and wide exhale lean back as far as you can. Deep exhale they are in male interlace your hands draw your arms up overhead. They'll go and have sweet forkfuls beautiful inhale Let's come on up arms shoulders high. Nice inhale exhale. Blow all that air out extend as far back as you can inhale interlace your arms up overhead exhale go ahead and fall forward. Beautiful One more inhale. Open up nice and while exhaling as far back as

you can inhale interlace arms come up overhead stretch long exhale. Give it two breaths and four fold. Beautiful. Exhale. Come on up release that we're going to open up your legs into a wide angle stay face and toward the front. Matt if you guys don't like beautiful Make sure you're kind of staggered soon on atop one another Sorry about that. Alright same arm movement we're going to go for this with the wide angle which gets your groin and your hips a little bit more so inhale had. Nope you open up your arms shoulders hide exhale lean back. Notice the different muscles it takes for that inhale interlace your arms up overhead exhale all four takes a little more control there inhale sweep up open your arms shoulders high beautiful exhale fall as far back as you can wrists together inhale interlace your arms up overhead get nice and tall exhale. Go ahead and fall forward. Sorry babe inhale Let's open up shoulders high exhale wrists together lean on back. Beautiful inhale arms up interlace your arms overhead get

tall exhale go ahead and fall for that. Get three more guys. Inhale. Open arms up nice and wide. Exhale go as far back as you can use those muscles inhale arms extend up interlace your fingers exhale fall forward looking good inhale open your arms shoulders high exhale go ahead and fall back lean into that inhale arms extend up overhead interlace your fingers exhale. Go ahead and fall for looking good. Inhale. Come on up. Open wide. Exhale fall as far back as you can work through your groin inhale extend up nice and tall and exhale fall for. Let's get one more in. Inhale open up nice and wide exhale lean as far back as you can inhale extend up nice and tall beautiful exhale fall forward. Give me two good breaths there again so relax into that fourth fold. Good everybody nice job after your second BRAF draw your torso up

sweep your hands to the sides of your knees draw your legs together shake that out a little bit. We're going to come stand up guys. One of my favorite series my heroes series we're going to open up into a nice wide angle let's have everybody face this way if you don't mind. Your feet are three to five feet apart. The outer edges of your feet are parallel to one another we're going to sweep your hands to your hips draw your thumbs to your long muscles on either side of your spine elbows come slightly together inhale look up take a nice arch back beautiful exhale fall forward stop halfway. Make sure your hips are square your spine is straight and then exhale float the rest of the way down. Let's go five breaths here on a fourfold. Hands can sweep down to the mat you can grab your ankles your shins. The goal of this pose is to relax your head neck let your torso just dangle down. Shine your sit bones upward we're going to more breaths there looking good everybody. Nice job Krista.

After your second breath let's add a little bit of a twist in here so I want you to inhale. Draw your torso up about halfway pop your hands underneath your shoulders. So they should be on the mat. We're going to go in the outer right arm extends up toward the ceiling. So you're just going to open up in a nice twist while you're here try and keep your hips square so don't let your left hip drop down if you can help it. You're extending long lower hand to upper fingertips. Give me one more deep breath there. Nice job. And exhale let's float your right hand down to the mat swap it up let's go left hand upward. Same thing trying to keep that right hip hop so you're leaving your hips nice and square here extend lower hand to upper fingertips give me one more deep breath. They are beautiful and exhale float those hands down. We're going to draw your hands together palms together and on an inhale sweep up bring your torso up your arms come up overhead. Exhale right toes point toward the right side of your map. You're going to bend your right knee and fall into a modified warrior 3 so your torso is going to rest right on top of that right thigh. Use your arms. I want you long back the fingertips we're going to go two more breaths there sit down with your

hips lengthened through your body. That's beautiful everybody exhales sweep your hands around behind your back grasp your elbows inhale straighten up draw your torso up square your hips look up arched back and exhale Let's go ahead and fall forward again stop halfway. Make sure your hips are square your spine is straight and then drop the rest of the way down to straighten up that front knee. For me now. Yes. Beautiful. If you'd like to throw shoulders into the mix you can interlace your hands behind your back and draw your arms overhead for another stretch there as well. We're going to go two more breaths there. Looking good. Everybody square those hips This stretches about nice square hips you're coming back with your right hip Ford with your left. Wonderful inhale. Bend your friend knee let your torso rest on top exhale sweep your torso your face everything to the mat if you can we're going to go. Three good breaths there. If your arms overhead see if they can touch the math that's hard.

Beautiful exhale. Use your arms use your legs. Come on back up to center and step on up to the front of your mat. Shake that out. Love that series. Same thing other side. So when you're ready let's open it to a nice wide angle let's face this direction this time guys. Nice once again feet are three to five feet apart the outer edges of your feet are parallel. Sweep your hands to your waist thumbs. Go to your long muscles inhale. Look up take a nice arched back draw your elbows together while you're there and exhale. Go ahead and fall for again and stop halfway. Hips or square spine is straight and then drop the rest of the way down in the 5 good breaths there. Believe it or not the goal in this pose is to get the back of your shoulders onto the mats you can draw your fingertips give me your finger tips the other way Krysten Yes you can draw your hands behind fingertips facing behind you and bend your elbows to extend that stretch. That's beautiful and looking good.

Let's get another twist in here when you're ready. Inhale torso comes up half way hands drop underneath your shoulders. We're going to bring your right hand to your right waist and then the left hand is going to flow to the outside of your right shin right ankle right foot whatever you can reach you're bending your left elbow trying to get it down to or toward the mat and you look up at the ceiling past your left elbow left elbow right elbow sorry. If you feel good your right arm sweeps around behind your back see if you can hook the inside of your left thigh. If not hang in that initial position we're going to go to more breast there so this is a nice four fold and a nice twist on top of it that looks great Diane looking good everybody exhale go ahead and flow back towards center hands come underneath your shoulders just get a good breath there and then let's do that same thing on the other side. So Left-Hand comes to your waist right here and goes to the outside of your left shin left ankle left foot lower your right elbow down or toward the mat. Look up at the ceiling

past your left elbow if that feels good for you. You can sweep your left arm behind your back see if you can hook the inside of your right thigh rocker and Yohanan that's great. Two more breaths there keep your fourfold keep your Twista relax into that beautiful and exhale come on out release we're going to draw your hands together palms together inhale sweep your torso up arms come overhead exhale the toes point toward the left side of your map bend your left me fall into that modified Warrier 3 lengthen backheel the fingertips of sync downward with your hips. Be Long with your body. Don't get lazy through the arm so keep those arms working. Give me one more deep breath there that's beautiful looking good exhale sweep your arms around behind your back. Grasp your elbows inhale with the flat back draw your torso up straighten up your left leg look up take a nice arch back exhale fall forward stop halfway hips or square spine straight

and then float the rest of the way down so you've got those straight legs. In a Par's stretch here. If you'd like to introduce arms interlaced your hands behind your back and draw your arms overhead. Her shoulders were introducing looking good beautiful let's go one more deep breath there let that be about squaring through the hips inhale bend your left knee torso rest on top exhale float your torso and your head down toward the man on the inside of that left leg we're going to go two more breaths there sinking in. This should be a nice intense stretch. Fabulous exhale. Use the strength your arms and legs calm on a. Beautiful step on up to the front of your mat hopefully that got your juices flowing there this morning. Beautiful Let's go ahead and take a big step back with your left leg. We're going to float right into raised runners lunge. In raised runners your front knee is over your front ankle you sink your hips down into the mat.

Nice and long with your left leg so push that left behind. And I want you to lengthen your torso as well so your long through your spine. You should feel a nice stretch here only to your level of ability if you're feeling pain. I want you to come up a little bit. If you're feeling nothing I want you to sink a little lower. Beautiful. See if you can change nothing except sweeping your torso on top of your right thigh and dropping your hands down by your way so keep your hips sinking down keep that lengthen your left leg keep that length through your torso if at any point in the stretch it gets a little bit too much. Drop your left knee down to the mat exhale we're going to open up to shoulder so hands come a little further for your shoulders back of your hands draw up. We're going to more breast so this is fabulous for working right by the shoulder blades right through your lats exhale. Arms come together overhead were lengthening backheel the fingertips. Beautiful give me three more breaths there sinking in with those hips lengthened through that leg long through the arm so don't get lazy through the arms.

Inhale draw your torso up look up give a beautiful arch back. Let's go. Three good breaths there to sink in your lungs and arched backward. Exhale float your hands down to the mat. Beautiful. Float back with your right leg come forward with your left let's do that same thing on the other side. Love that series so raised runners to start once again. Front knee is over your front ankle don't let it extend pass so adjust your foot if you need to sink downward with your hips lengthened through your right leg this time so back leg is nice and straight push back with your right heel and lengthen through your torso so you're pulling the top the crown of your head forward so your long through the spine you should feel good sensation here not too much beautiful from there. Shift your way to the top of your left thigh hands drop down by your waist. Let's go three deep breaths there they're seeing downward

with those hips lengthen back heel to the crown of your head. Use your arms strongly. Exhale lets float arms forward come on up shoulders again come a little further forward than your shoulders with your fingertips and then bring the back of your hands up toward the ceiling so you're working right between your shoulder blades. Exhale arms come overhead length backheel the finger tips be strong through the arms. Don't let those arms be lazy. Pushed through that back leg extend nice and long we're going one more breath. They're looking beautiful Kristen inhale draw your torso up give a nice arched back look up sink into your lungs give me two more breaths there. That's a good one. Exhale go ahead and sweep your hands down to the mat you're gone. Back with your left leg I want you to lower down slowly lay down on the mat when you get there relax a breath to recoup. Nice job everybody shake it out.

When your ready floats your hands underneath your shoulders tuck your toes under We're going to float back into down dog. And then when you're ready you're going to inhale look between your hands exhale walk or jump your feet up in between. Inhale look up and lengthen your spine exhale fall forward with arms like wings and a flat back. Come on up. You can take a nice arch back upper body and exhale float your hands to Naama stay thumbs over your sternum. Let's keep it moving here. Inhale sweep your arms up get nice and tall so it heals the fingertips. Exhale fall forward hinge at the waist for those two knees if you can inhale. Look up length through your spine exhale walk or jump back to a plank position lower down slowly the slower you go the more you work your arms. To your work and at your pace. Inhale roll forward sweep into a nice. Open up dogs you really extending your front body rolling your shoulder blades back and down exhale. Push up if you'd like

to. And float on back down. Let's go a couple good breaths here and down. You're nice and relaxed through your upper body you're draping from your hips to your hands shoulder blades your back and down drawn together heels are sinking in. Beautiful Let's kick that right heel up toward the ceiling. We're gonna go one good breath they are so right leg is up your whole body isn't down. With the exception of that leg we're going to bend your right knee your right heels are going to go toward your left hip or shoulder and you're looking underneath your right underarm So you're twisting all the way down the right side. Beautiful inhale go ahead and straighten up that leg. And we're going to swing your right leg forward and floated to pigeons so draw that leg forward and pull that mean beautiful. We're going to sweep your hands down by your waist inhale. Look up take a nice arch back upper back exhale go ahead and fall for there let's go five good breaths there. Use this as a moment just to relax and recoup if you've noticed your body temperature. Coming up a little bit. I

want you to take really full and when you notice that cool air that's coming in and let that cool air relax and cool your body down bring that body temperature back down one more breath. They're looking good. And inhale. Draw your torso up. You know what let's get a little bit of a quad stretch in here. So I want you to reach back and bend your left knee grab your left ankle with your left hand. You're going to pull that left heel in towards your hip if you feel good you can hook your left elbow into your left toes and draw your right arm overhead if not just continue with that quad stretch we're going to go three more breaths there looking good. That looks good everybody nice and relax smile guys no worries. Wonderful after your third breath go ahead and release that Strach I want you to swing your left leg around and cross it over your right. Let's bring your left foot flat on the mat. So

this way guys get a couple of twists in here left elbow and the inside of your left knee right hand comes behind. Inhale lengthen your spine and exhale look out over that right shoulder. You're drawing your sit bones nice and flat your shoulder blades back and down and using every exhale to twist your body a little further open. Exhale sweep around we're going to go right elbow on the outside of your left knee left hand comes behind inhale lengthen your spine exhale look out over your left shoulder let's go. Three good breaths there again. This should be a little bit more intense. Shoulders are floating open sit bones or flat shoulder blades or back and down left that twist come mid-back midsection. Exhale float back to center. When you're ready shake your legs out a little bit. And I want you to come on up to a standing position. Let's get that other side so step on up to the front of your mouth inhale sweep up nice and tall heels to

fingertips exhale fall forward hinge at the waist forward fold those two knees inhale look up and lengthen your spine exhale walk or jump back to a plank position lower down slowly take your time touch your elbows and by your ribcage work those arms inhale roll forward into a beautiful dog open through your heart exhale. Push up if you can slow back down. Beautiful It's got two good breaths there sinks your heels down flat and through your palms relax your breath. And inhale Let's go left go up toward the ceiling just for a breath to get that alignment to start and then bend your left knee left heel toward your right hip or right shoulder look underneath your left underarms you're twisting all the way down that left side. See if you can keep that right heel sinking into the mat while you're there. Actually I'll go ahead and straighten up that leg you're going to swing that leg forward

into pigeon. Beautiful So your knee comes forward hands dropped by your waist inhale. Look up take a nice arch back upper back only and then exhale go ahead and fall forward. Beautiful. We got five good breaths there. If you do not feel a stretch in this pose draw your torso up bring your thoughts a little further forward in that stretch and then fall back into a nice calm relaxed breath here long inhales and exhales allowing your body to just sink into the mat. Good Kristen we got one more breath there and when you're ready go ahead and draw your torso up let's get that quad stretch it's you're going to bend your right knee reach back and grab your right ankle with your right hand. If you can bring that heel in towards your head if you're feeling real good hook you're right big toe in the inside of your right elbow and swing your left arm overhead which gives you an oblique stretch. As

well as. That quad stretch. One more breath there looking good that's beautiful Kristin look good everybody nice Natalie. Exhale go ahead and release that stretch you're going to swing your right leg around. Put that right foot flat on the floor let's get those twists in right elbow on the inside of your right knee left arm comes behind inhale lengthen your spine and exhale. Look out over your left shoulder. So once again sit bones are nice and flat shoulder blades are back and down every inhale you lengthen through your spine and every exhale you deepen through that twist. Let's go to more brats on that side. Nice job everybody looking good. And after your second BRAF swing your torso around let's go the other direction so left elbow on the outside of your right knee right hand comes behind inhale lengthen your spine exhale deep and through that twists your right shoulders opening up in your left

shoulder is floating forward. One more breath there looking good small guys. Should be feet you should be filling but at this point exhale swing back to center straighten up your leg shake that a little bit. When you're ready go ahead and lay down flat on your back for me. We're going to tuck your hands behind your lower backs you protect your tail bone in your hips your thumbs can either be in or out. We're going to drive your heels up toward the ceilings get a little bit ab work in here guys. So when you're ready flex your feet and to your 10. Slowly lower your heels all the way down. If you're real strong through the core I want you to count slowly straighten your legs flex your feet and when you get about an inch off the mat hang there for a breath or two. If you're not so strong a little bit more quickly and work at a pace that feels good for you so you can build that core strength. Once you get down there. Don't leave your hands behind your back. We're going to do a little bit of a sweeping motion here so when you're ready we're going to inhale Chris why don't you show that for me.

Gordon pick your heels up. Beautiful on an inhale you're going to lower your feet down to the mat about an inch or two and open up into a wide angle. And on that exhale you're going to sweep your feet together and back up. So let's get 10 of those in guys when you're ready so everybody come on up so fetor up. Beautiful and work with me as I count through inhale we're going to lower down and open up your feet into a wide angle. Exhale sweep your feet together and back up. Beautiful inhale lower down sweep open keep those feet flexed exhale together. Back up. Inhale sweep down and open up try and stay together guys exhale together back up inhale sweep down and open exhale together back up. Inhale sweep your legs down and open. Keep your head neck relax exhale together back up. Let's go. Three more inhale sweet down and open. Exhale together. Back up beautiful inhale sweet down open nice and wide flex your feet

exhale together. Back up. Inhale. Come on down and open straight into your legs flex your feet exhale together. Back up last one inhale sweep down an open see if you can hold that open for breath there and then exhale together and back up if you're tired lay down a few on one last stretch straighten your legs and slowly lower it down. Beautiful guys ready or not that that was class so we're ready for Chavous and go ahead and lay down and relax you can release your hand out from underneath your back. The final pose of class is the most important in yoga called savasana. This poses what you've worked the entire class to achieve an exploration of stillness and action. As you lay on your mat allow your entire body to come to rest but your feet flop open bring your hands by your sides palms upwards close your eyes let your mind and body relax completely. The purpose of this time is to just be be.

Still and your heart. Still in your body still in yourself. Try to remain in this pose for five to 10 minutes. Finding health and harmony within. Thank you for your time and hard work today. If you'd like to continue to improve your strength stamina flexibility and balance order power

yoga for athletes. This hour long video is for yogis who embrace a more active lifestyle. Call 1 8 6 6 6 2 9 1 5 9 1. Visit Greenway dot com for tips and secrets on power yoga. Visit WSF dot org and click on the power yoga icon you'll find frequently asked questions and show information from Adrian re.