Power Yoga: Mind and Body; 119; Long Holds (Version 2)

Oh. 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 or loss in connection with the exercise and instruction here in. Welcome to power yoga mind and body. My name is Adrian read our focus for today is

long holds so let's go ahead and get started guys. Go ahead and grasp your elbows bend your knees and let's start with a nice easy four fold to drop your torso forward. Try and let your head neck totally relax. Use this as an opportunity to bring awareness to your breath long inhales and exhales through your nose. If you're feeling strong go ahead and straighten up your legs get a little more out of your calves your hamstrings your lower back. Let's go three more deep breaths here looking good. But your upper body just totally relax. Nice job after your third breath if you straighten your legs go ahead and bend your knees slightly on a long inhale roll up vertebrae by vertebrae take your time getting up there by your head and chin come up last. Great Job God. Drop your hands down by your sides we're going to open up your feet to the outer edges of your

mats the outer edges of your feet right along your mat. Inhale sweep your arms up extend nice long from your heels to your fingertips. Exhale drop your right hand off to your right side inhale extend that left arm upward and exhale drop off toward the right hand side. Take a little bit of a twist here look up toward the ceiling. Let's go for three more deep breaths here along inhales and exhales extending from that left heel all the way to your left fingertips. Inhale come on back up to center stretch nice and long heals your fingertips arms upward and exhale left hand to your left thigh. Inhale extend that right arm upward and exhale drop off toward the left. Nice job. Let's go three more deep breaths they are really a long getting from your right heel to your right fingertips and stretching through that hopefully.

Two more deep breaths here lookin good everybody. And hell come on back up to center let's go ahead and bring your feet together. And let's get a little bit of an EOS and here in here I'll sweep your arms up extend long from your heels to your fingertips exhale fall forward hinge at the waist for Inhale look up and get lengthen your spine and exhale walk or jump back into a play position. From here we're going to started to raise runners lunch I want you to bring your right foot forward. Make sure unraised runners lunge that your front knee is right over your front ankle your hips are sinking down into the match. Drive that left heel toward the back as well. Trying it nice and straight and long and your spine as well so you can either look in front of you and lengthen that way or you can draw your head downward and hold the crown of your head forward. Let's go for more deep breaths here this should be a nice and tense stretch go just to where you feel you are with your level of ability.

Find that sensation zone. Don't fall into pain. All right guys go ahead and lower down that left knee lay your left toes flat. You're going to dry your hands right up to your right knee and lay sure fingers look up and take a nice arch back. This is kind of a modified crest as you're trying to straighten up your arms and along through. Think those hips down let's go 5 more deep breaths here so pace yourself in these long hold classes. Don't give all your energy in the first couple of breaths. Nice job guys exhale float your hands down to the math you're going to draw your hips back pop your right toes up straighten up that right leg. Let's get a nice extended stretch across that right leg flex that foot slightly draw your chin toward your big toes. Long inhales an X sails here as well. Try and extend your hips toward the back

of the room. Your feel toward the front of the room so you're really getting a nice extension of that right leg and if you're feeling real strong. Grab those right toes and pull your toes toward your body. Give in a little bit more of a flex here let's go two more brats looking good. All right go ahead and float your hands down to the mat let's float your hips forward. You're going to sink your hips down into the mat so going almost into a partial split here. If you're feeling strong go ahead and straighten up that front leg and float into a full split if you like. But go just to where it feels good for you. Nice try Shannon. I'm going to go here for about eight more abreast so once again go to where you feel sensation. Make sure no matter where you are that that. Front knee is not following past your front ankle. There you go so hipster extending down going stay in that sensation. Don't go to where you're feeling pain.

Let's go three more deep breaths here. Good. And nice job after your third breath Come on up or. We're going to float back into a plank position from here so you're going to swing that right leg behind. Let's go to Brett's implying just a kind of square your body. And same thing on the other side left leg for let's float a runners line. 10 deep breaths long holds that focus sink those hips down into the mat. Drive that right heel as far back as you can. Make sure your front knees over your front ankle don't let that past. Lengthen your spine so again either look at the wall in front of you or drop your head down. And hold the crown of your head forward. Long inhales and exhales it really does help to haul your lower belly and give a little bit more space in that area for your torso to rest right on top of your thought.

Two more breaths here lookin good the more you sink those hips down the more you drive those heels back the more you're going to feel you know just to where you feel sensation. Let's go ahead and lower down that right knee. Lay your right toes flats go hadn't interlace your fingers and draw your hands right on top of your knee. Inhale look up try and straighten your arms give a nice arch back. Leave those hips sinking down into the mat so your back is taking an ice arch your legs are strengthening your hips are really sinking down look and beautiful Amy. Let's go five more deep breaths here once again pace yourself even in heels and exhale. Make sure in all yoga poses you have a nice relaxed face so you're not wincing. Everything is just. Nice job guys. Hands down to the mats. We're going to draw your hips back

straighten up your left leg pop your left. And let's get a nice extended stretch across that left leg. So. Lengthen your upper body. Six more deep breaths here. There are two schools of thinking. One is the school of heat where you're working real hard and getting that sweat to get your muscles. And the second is the school of patience. Patience. Allow yourself to relax and easy. Nice job in health. And sink those hips. If you're feeling strong straighten up that far away. And float into a full split Shannon almond press we've got the man here doing splits. Let's go about six more breaths here again long inhales and exhales you know where you're

feeling that stretch. Try and use your breath to bring calmness and relaxation into that area. Let your upper body just completely relax let your hips sink down as low as they can. Let's go two more breaths here you guys are doing great. And then after your second breath go ahead and release that we're going to float back into a plank position. And lower down slowly into charango. Roll forward on your toes and to up and exhale push up if you can lets float back in the Down Dog let's go five deep breaths here and down down just to relax a little bit you may need to rock your knees back and forth to bring a little bit of release and relaxation to the hips and legs that you just work. Nice job but keep your breath long and strong keep that tailbone floating upward. One more deep breath here lookin good inhale

look up between your hands exhale walk or jump your feet up in between inhale look up and get like exhale fall forward and inhale with arms like wings in a flat back come on up arch back slightly if you'd like to go ahead and release Hanson to NAMA stay. We're going to open up into a nice wide angle here so extend your right foot toward the back you're mad guys. You're going to point your toes toward the short edges of your mats your feet are opening up nice and wide and you going to sink your hips down and bend into that squat position you're drawing your knee as far open as you can so imagine that someone's kind of rotating your knees out we're going to go about four more breaths here go to where you feel sensation so sink into that launch. Pace yourself the long inhales and exhales trying along your torso so you're really extending your back up and making sure that torso is resting right on top of those hips. All right let's hang here for a little bit more of a let's change hand position in fingers and

draw your arms up overhead you're pushing downward with your hands and upward with your hips your body's kind of going in both directions here. Keep that. Squat nice and deep and strong. Let's go three more deep breaths here you guys are all looking marvelous. One more deep breath and exhale go ahead and straighten up your legs and go ahead and drop your hands down by your sides. You can just slightly release your toes so they're not quite toward the edges maybe toward the corners instead in how you're going to sweep your arms up so they're right about shoulders height. Exhale float your torso off toward the right hand side you want to keep your hands right at shoulders. When there is you don't want to float that arm overhead you just want to get that work in your oblique. Let's go buy more deep breaths here long inhale and exhale as you're really working very intensely through this side.

Two more brats lookin good you guys are doing great with your long haul. Bring relaxation and calmness through that breath. Exhale flow back up toward center let's just go for a couple of breaths and center rejuvenate lookin good. Same thing on the other side so left hands going to flow toward your left leg right arm is floating up or if you can you can kind of look up at the ceiling just past your right fingertips but same thing here nice and tense stretch all the way down that right o Bleek stretching nice and long through your hand keeping your legs nice along as well so you're not going too much for your legs here your total focus is on those a little bit different than triangle position. Let's go three more breaths here lookin good. Long tails on these long odds and come on up to center release go ahead

and step up to the. MATS. Tiny bit of work here with backbone so I want you to draw your hands to your waist and I want you to rotate your thumbs around so they're on the long muscles on either side of your spine. Look up you may need to bend your knees slightly and Axel boy had taken arch back we're going to hang here for about 10 breaths. Just go to where you feel sensation. And where you can sustain and hold your breath if you're holding your breath. You're going a little bit too deeply. Make sure when you go into this pose you're getting nice lengthen your spine first and then coming down so don't let the arch be in that lower back. Doing great here let's go five more brats. Once again you can sustain and hold. And then exhale come on up from release here and drop those hands down by your sides.

Inhale sweep those arms up extend long from your heels to your fingertips exhale fall forward hinge at the waist. Inhale look up and get lengthen your spine and walk or jump back into it or down slowly into China run that your pace take your time and work your arms nice and relaxed forward on your toes and to. And exhale push if you can let's pull back in the down dog with two deep breaths here and down deep. See if you can fill your lungs completely. And deep full exhale relax into this pose. Once again long full inhale relax completely and exhale just let your body ease into it. Inhale. Look up between your hands and act sail. Jump forward. We're going to float actually into a seated position here so go ahead. I want you to open up your feet drop your knees and open up your heel so they're a little bit wider than your hips from floating into here over Ross and. And see if you can let your bottom drop right down in between your heels if

that's too much for you. Sit right down on your heels or if you're home you can talk a blanket a block or some towels underneath and drop your hands to your knees. Get your spine nice and long from your sit bones the crown of your head drop your chin your chest we're going to go five deep breaths here. You're going to feel that right across the front of your knees you're going to feel that certainly in your quad area as well. And possibly in your head. Let's go to more deep breaths here just relaxing through that spine get nice and straight if you can. All right let's start moving a little bit here. We're going to go ahead and float that chin up the left hand your right knee right hand behind fingertips facing the back. In Hale look up and get Lankes. And exhale take that twist. So we're going to keep those quads work and keep those knees working but also work that's final twist as well. Let the twist come to it back in mid section.

Two more breaths here nice and relaxed let your legs just ease into this. And after your second breath go ahead and float toward center twist in the other direction right hand to your left knee left hand behind fingertips facing the back to inhale get length. And exhale get down. Relax those shoulders and shoulder blades back and down. Sync those hips and start working those legs if you can. Once again if you're feeling any pain whatsoever in your needs either skip this pose. Sit in across like a position or trying to tuck a blanket or something underneath to give you a little bit of support therapy. There should be no pain in your knees whatsoever your exhale Let's go ahead and float back toward center guys. We're going to go for a nice intense stretch here so I want you to draw your hands behind you. We're a laid back in this pose. Start drawing your hands behind if you can drop off your elbows. If

not go ahead lay all the way down if you're still feeling good and extend your arms up overhead. Very very intense stretch in that quad area. We're going to go about eight more breaths here let your upper body completely relax let your knees just ease into it. But that quiet area relax and let go as well. Long inhales and exhales use your breath. To bring relaxation and cool air right into where you're feeling tension or tightness. And exhale see if you can just let it relax. And dissipate. You guys are doing wonderful. Let's go about four more breaths. Looking good. Great job Shannon so nice and relaxed. We're here just we let it go if you can up. And let's go ahead and draw your torso up nice and slowly. I want you to come up

just to insert into a table position to release out of that so draw your hands in front and then come on up into a regular seated position to kind of swing your legs around the side. All right. Shake your legs out a little bit here guys I know this is a little bit of a stretch on those he so let's just relax that just a little bit. But I knew a little bit of work with hips here so we're going to start out a butterfly bought a cut off in its warm ups and draw the soles of the bottoms your feet together. And flair those knees out. Let's just get nice and long from your cell phone to the crown your head. Drop your hands your feet on your chest. Let's just go five breaths here nice and relaxed. Start warm up those that groin area warm up those hips. Make sure your spine is nice and straight and strong it definitely makes a difference in this pose and then go ahead and float your chin up we're going to take a little bit of a fourfold here so go ahead and start

drawing your chin down toward the mat where your arms are a little bit so your elbows are drawn down toward your needs and drawn your knees downward as well. Nice job. And let's go about six more breaths here and all these poses a sure self find relaxation. Let your legs just really let go. Go for the smaller patients don't fight with anything just relax and believe in the way. This goes. For me more brats long yellow than X mails you guys are doing wonderful to help somebody. Really relax. And inhale go ahead and draw your torso up. Front do a little bit of work here with go more cost to go ahead and release your legs out a butterfly a butterfly here shake out a little bit. All right so we're going to go ahead and toss your left leg underneath your right. And bring your right leg on top.

Your goal was to go to media. And if that's a little bit too much just go ahead and release that a little bit. If you're feeling really flexible extend your feet out toward the flight get nice and long from your sit bones to the crown of your head. Inhale sweep your arms up and exhale you're going to drop your left hand down. The right arm is going to float overhead. Hook your left arm underneath so you're kind of grasping your hands behind. So. For working your shoulders here as well as those hips. Long tails nice. This is another one of those poses where relaxation is really critical in the SO YOU'RE REALLY. Leasing and relaxing not lower and extending along. If you can't quite reach you can grab a belt or a strap. And use that and. Use that for. Extension in the back. Area. That's a tough one especially for guys let's go three more deep breaths. If you're in that

position see if you can kind of get a little more extension out of that stretch with that upper arm. And exhale go ahead and release your hands or do a little bit more here keep your legs where they are. Inhale again lengthen your spine take a little bit of a fourfold here. So hand you just going to drop down by your hips and stay right where they are. So we still want to keep that intense stretch that intense work in that hip area. Beautiful job let your head neck completely relax and the angle down to your upper body is just draping over those hips. And those legs. While you're doing one of three more breaths here lookin good. And inhale go ahead and float your torso up we're going to switch legs to go ahead and straighten up your leg shake those are a little bit if you like. Same

thing on the other side tuck your right leg underneath your left. Opposite way that we went last time left laying on top. Triangle needed me again if you're feeling flexible. Extend your heels out toward the front. Inhale sit up nice and straight sweep your arms up. Drop your right hand down to the floor. Sweep that left arm overhead. There you go. Grasp a hand to hand. Hilary go ahead release the style see if I could help you a little. There you go. Once again if you're not quite holding hand to hand feel free to grab a belt and draw from your upper hand grasp it with your lower hand then use that kind of brain those hands closer together. Let's go for more deep breaths here working those hips nice and square and flatten your set bones. See if you can breathe in and relax that hip area and Axtell go ahead and unleash your hand with a little bit more movement here inhale sit up and get nice and straight and strong along your spine and Axel take

a fourfold. Let your upper body just rest right over those legs. Beautiful job long inhales and exhales here. Go for the school. Patients don't bounce or force anything. Let everything can legally relax it's a wonderful way to get along nation out of those muscles. One more deep breath here lookin good. And hell come on up and release that slowly go ahead and straighten up your legs shake those on a little bit. Beautiful job then when you're ready go ahead and lay down flat on your back let's get ready for resting posts. Here we are in the final pose of class called this pose is what you work the entire class to achieve an exploration of stillness in action. As you lie

on your mat. Allow your entire body to come to rest. Let your feet fly open. Bring your hands by your sides with your palms up toward. You close your eyes. Let your mind and body relax completely. The purpose of this time is to just be. Still in your heart. Still in your body. Still in yourselves. Try to remain in this pose for five to ten minutes. Finding health and harmony with it. Thank you for your time and hard work today. If you'd like to continue to improve your strength stamina flexibility and balance quarter power

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