Power Yoga: Mind and Body; 117; Balancing Poses (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. How must a welcome to power yoga mind and body. My name is Adrian Reed. Our

theme for today is balancing poses we're going to do some seated some standing let's go ahead and start actually up on our knees today. Let's go ahead and inhale and draw your arms up overhead so come on up guys just on your knees and you're going to tuck your right foot out toward the side with your toes pointed upward. There you go. You may need to move back a little bit. Go ahead and drop your right hand on the inside of your right knee and extend that left arm over head toward your right toes you're getting a nice oh bleak stretch all the way down the side. Let's go for three more breaths here if you do have your hand on your leg. Make sure you're not pushing down too hard on your knee. Beautiful job and exhale come on up back to center pole that need back in the center. Inhale draw those arms up overhead. Left foot out toward the left side toes upward. Left hand on the inside of that knee. Come on up.

There you go. Right hand drawing toward your right big toes. Left toes. And inhale come on back up to center. We're going to. Float back into a seated position get ready for some work with boat. OK let's go ahead and bend your knees you're going to grasp your big toes if you can. With your two fingers of each hand and extend your heels up toward the ceiling if that's too much for you. Just grab you can either drop your hands behind your back or you can grab the backs your legs. Let's go five more breaths here. So even though this is an intense work on your abs stretch on your legs and your arms it's still a lot of balancing here as well go two more brats. And then I excel see if you can release your hands and just leave your palms together so release those toes.

Drop your hands behind your back if you need extra support lets go three more breaths there you guys you're great with your balance looking good. Make sure your elongating through that lower back. And exhale come on up and release we're going to come on up into a table position here so hands and knees. And do a little bit of work here with balance but this is also really important for spinal length. Make sure your hands are underneath your shoulders your knees are underneath your hips. We're going to start by extending your right arm forward your left leg back. Make sure you're extending and pushing through your left hand on your left shoulder. Extend as far back as you can with your left heel and as far forward as you can with your right fingertips you're really finding lengthen that spine. You should be able to feel that in your mid back. If not. Whole in either direction let's go two more breaths here beautiful job spinal length. Nice job

after your second breath and right arms floating to the right left leg is floating out to the left. If you can keep that heel up at hips height I know that's difficult to do. Push through that left shoulder. Let's go three more breaths here Nice job Susie hanging through. An axial float that healed toward the back arm to the front let's go three deep breaths here once again. Extend those fingertips. Push through that he'll finally lengthen your spine. All right exhale grab your left ankle with your right hand. Extend that heel up and toward the back of the room. Via a nice job square off your hips. Tough on balance so hang through. Do your best. Pick a focal point or somewhere that you can look at and fix your gaze on that focal point. One more deep breath here you guys are doing great. And axial go ahead and release heel to the back arms to the front if you can keep everything off the mat bring everything

up as high as you can for three more brats we're going to get a little bit of a cook here lookin good. Beautiful job Shannon. One more inhale and exhale lower everything down go ahead drop your hips back lets float back in the child's pose for a couple of relaxing breaths here. You can either drop your hands down by your hips or leave them extended for for a little bit of an upper body release. Nice job so your hips are nice and square your upper body is just along in here. All right guys let's not lose that heat come on back up into a table position once again. Hands underneath your shoulders. Knees underneath those hips right heel toward the back of the room. Left arm toward the front of the room. Let's go five deep breaths here once again extending that heel as far back as you can. Pulling those fingertips as far forward as you can so along getting through that mid back. Beautiful job let's go two more deep breaths lookin good you can keep your face looking

downwards your spine is in a nice straight line. And exhale left arm out to the left or right leg out to the right. Tough pose here it's called awkward airplane. Really difficult to keep that heel up at hips height. Beautiful job let's go two more brats there you guys are doing good push through that right arm extend through that right shoulder. And X sail heel to the back arm to the front keep everything up off the mat if you can let's go three deep breaths here. Beautiful job. Lengthen that spine if you don't feel that in your mid back hole in both directions a little harder. All right let's go ahead and bend your right knee right ankle with your left hand let's float into vi Agora. Square off your hips. Pick that focal point. I got your bounce here Susie leave it for me a little bit let's go for more breaths here.

Go. Nice job extend through the heel of your right hand push through that right shoulder one more deep breath here and exhale arm to the front leg to the back you bring everything up as high as it can go cook the side three deep breaths push through you're doing great. Nice job. One more inhale and exhale lower everything down let's drop back into child's pose. Hips right on top of your heels couple relaxing rounds here. Beautiful job. Nice job such as relaxing that upper body. All right guys let's keep that movement come on up to a standing position. And stand about mid-match you have a little bit to look at your the front of your mat here.

We're going to do that a shot on the leg series we've done this before but we've done it lying down we're going to go for balance today so we're going to work with it standing up so inhale I want you to bend your right knee and just pull it in toward your chest. Make sure while you're here once again you pick a focal point or something to gaze at focus your eyes on that and try not to let your eyes move from it. All right if you can go ahead and extend that leg straight you can grasp your big toes and extended out for it if you can't quite reach your toes you can grab the back your calves. Or the back of your thigh whichever feels best. Let's go three more breaths here you guys are doing wonderful with your balance looking good trying keep that are providing nice and straight. All right when you're ready to exhale Let's go and open that up off toward the right hand side if that's too much for you. Bend your knee again and just open off to the side and look out if you can over your left shoulder.

That's when it starts getting a little tougher and balance you guys are doing great. Let's go to more breaths here. So you're working those legs for really pushing your balance as well. All right. Inhale flow back toward center if you can you're going to crush your hands over and extend your foot all the way up toward the ceiling. Let's go three more breaths here you guys are doing great if you can just hold on to the back of your thigh the back of your calf whichever feels best. Exhale go ahead and release it hands to your waist leave that leg extended out in front. We're going to go five breaths holding up that leg. I would say you never realize how heavy your life is until you have to hold it up by yourself. Two more breaths here lookin good. And exhale go ahead and lower that down shake that out a little bit you guys did great with your balance if you're working at home do an awesome job I know that's a tough series while you're standing up. Same thing on the other side inhale go ahead and pull that left knee in toward your chest just bend it

in and start getting a nice warm up here. Fix your eyes on a focal point and try not to let your gaze break from that. Relax those shoulders and shoulder blades down. When you're ready go and extend that leg out straight you can either grasp the big toes with your left hand. Or just grab the back of your thigh the back of your calves. Awesome job. Two more deep breaths here long inhales an exhale. Find that balance fix your gaze. Sorry Hillary. All right let's open up that leg off toward the left hand side. Once again if you're feeling strong look out over your right shoulder that will really start to work that balance. If you can't quite hold your toes just open up that knee. And look out as well. All right exhale float back toward center if you can crisscross your hands and extend that

foot up overhead if you can. Let's go three more breaths there you guys are doing terrific. Same thing it's ok to fall fall with a calm breath and a quiet mind and go ahead and release that foot. Leave it out in front let's go five breaths with that leg extended forward hands on your waist. Nice job still working on that balance still keeping that gaze. And Hale go ahead and drop that leg down of the match. Cut out a little bit guys. Nice job or going to a little bit of work here with Warrior three we're going to try a few different methodologies to get into it. So first we're just going to start from a standing position I just want you to drop your left foot behind you about. A foot or two. All right inhale sweep your arms up overhead extend nice and long exhale we're going to float into Warrior three select heels going to come up torso is going to come down hands are going to extend out overhead. That

focal point to keep your balance. Let's go three more deep breaths here extend nice and long from your heel to your fingertips. And exhale come on up then release that nice job. Let's do the same thing on the other side so step on up with both feet. Little bit of a step back with your right foot inhale sweep those arms up. And then exhale extend that right heel up so it's almost like you're a giant. Your lower leg is nice and strong but supple to keep that balance. Your focal point is fixed. Long from your heel to your fingertips. And exhale come on up then release that. We're going to float into Warrior One now and float into Warrior three from there so I want you to take a big step back with your left foot. And come on into Warrior One. So bend that front knee right over your front ankle sweep those arms up with Bret's they are in Warrior One. Beautiful job.

X Hale go ahead and float your torso right over that. You're falling into a modified warrior 3 to start. And now we're going to start to get a little more difficult here start bringing your weight toward your front knee and see if you can float up into Warrior three from there. Whew that's tough. Nice job good job hanging through everybody. So here we are back in Warrior 3 3 again. Let's go to more breath same thing here. Keep those hips square extend long from your heel to your fingertips. Exhale guys flow back into Warrior One arms upward for one breath. And then go ahead and step right back up to the front of your mat. Same thing on the other side take a big step back with your right foot. Float on up into Warrior One. Make sure that front knee is bent right over your front ankle hips are aligned toward the front edge of your man's. Arms are long and

strong shoulder blades back and down. Exhale go ahead and let your torso rest right on top of that pilots float into a modified. Warrior 3. You're getting nice length from your right heel to your fingertips. And when you're ready go out and start shifting your way toward that left front leg. Extend that heel up great job any hole those fingertips forward. Breaths they're looking good. Find that balance. Keep your focus pure focus. And exhale flow back into Warrior One. Those arms up. And step on back up to the front of your mats Nice job. One more series here they're going to go into with Warrior 3 so a third methodology to get into it. Inhale sweep your arms up extend nice long from your heels to your fingertips and exhale fall forward into that force. Not here for a couple of breaths for a

little bit of strength but your upper body completely relaxed down. But your lower belly hollow. All right when you're ready you're going to pick your right and your torso operates you're kind of just opening up into this. Tough to get into from there as well you guys are doing wonderful. Same thing here keep those hips nice and square breath nice and strong. Lengthen your entire body let's go two more breaths here lookin good. And if you fall that's OK. Fall with a calm breath and a quiet mind exhale go ahead and release fall back down into a fourth. Let's go five deep breaths here. Looking good. Release your upper body completely just to be a rag doll just laying right over your legs. Same thing on the other side so draw your torso up the left is going to come up or this

time. Beautiful jobs your kind of opening right up into it almost like a flower that's opening up extend long from your heel to your fingertips. Nice square hips. You guys are wonderful with your balance today. If you're still with us at home. Nice job. One more bras look at good and exhale float down into a four fold couple relaxing breaths in a fourfold again. Let's go ahead and bend your knees slightly and grasp your elbows on a long inhale I just want to roll up vertebrae by vertebrae so take your time get enough here. To give a little bit of release in your back. But your head and chin come up last. All right guys. Once you get up there just go ahead and release your shoulders and roll them back. A little bit of work here with us and our eagle. I'm going to get into it a little bit of an interesting way

today I want you to point your left toes toward the left corner of your mats your foot's at like a 45 degree angle. You're going to draw your arms up almost like into a kind of a so what positions you're going to draw your arms upward Here we go. And then you're going to pick your right foot up and kind of bend your left knee and left and right foot. When you're ready go ahead and wrap your right leg around your light. Your right arm around your left. And sink down into those hips. See if you can draw your elbows upward. Beautiful job. Pick your focal point find your balance you're going to feel a little bit of a push in those hips a little bit of strength in that lower leg Let's go to more breaths here you guys are looking good doing beautiful with your balance and exhale go ahead and release and you can just kind of swing that leg out and swing that arm those arms out and shake that out a little bit. Beautiful job.

Same thing on the other side so point your toes off toward the right corner of your mat. Draw your arms up. Bend your right knee and your right left leg in front. And hang out for a breath there. Roll your left leg around your right your left arm around your right. Sink down into those hips. Hold those elbows up and. So you're drawing down with your body and up with your arms. Let's go three more deep breaths here you guys are doing wonderful. Then exhale go ahead and release you can kick that leg out and shake that out a little bit. Nice job guys. All right let's go ahead and lay down flat on your backs any way you want to get there is great. And just hang out for a couple of relaxing rounds. Sometimes after you've done bouncing positions for a little bit it's kind of nice to just close your eyes and regroup a little bit so let's just take a

moment to do that long inhales and exhales here. Oh. All right guys when you're ready you're going to roll off to your right side. You're going to lay on your right side touch your elbow right underneath to support your upper body so your legs are extended out nice and long and your elbows underneath your upper body. We're just going to start first by drawing your left leg up for it. So go ahead and draw that left leg upward and we're going to hold that for three breaths. Don't bring it up to high heaven only be up a couple of feet if you can. So find that balance. Now you're going to pick up your right leg and see if you can have it meet your left. Tough pose here so you're looking for that balance extending those legs upward pushing through that elbow Let's go to more breaths here lookin good nice job police looking good Shannon. And exhale go ahead

and lower that down. We're going to do that one more time on the side so if you need to shake that out a little bit feel free. You should feel that in your own bleak area. You should feel that along your lower body and definitely and your legs. Same thing again so inhale pick that left leg up. Only about a foot or two so not too high. And then let's draw that right leg up to meet your left and let's go five deep breaths here if you flex your feet a little bit. And push through your heels. That will also help fine definition here. Nice job exhale. Go ahead and lower down we're going to roll right to the other side guys. So drop off to that left elbow. Make sure your hips are nice and square your body's nice and flat. When you're ready go ahead and pick your left leg up or is that your right leg. Upper leg. Upward. Just about a

foot or two's are not too high. When you're ready let's go ahead and have that lower leg and let's go five deep breaths here same thing extend and push through those heels you're finding balance in this. And strength and stamina as well. That's what power yoga is all about. X hail or on down shake that out a little bit if you need to you guys are doing great. The same thing again. Pick that upper leg up let's go for a couple of breaths there finding your balance fixing your gaze. Use your arms to kind of define a little bit of stability here. And when you're ready. Lower legs popping up as well let's go five deep breaths here Nice job. You're really working for your legs extend through your heels if you can and that will really give you a little bit more definition here. Two more brats lookin good nice job Shannon.

And exhale go ahead and lower your feet down. Nice job let's go ahead and roll back toward center to a seated position. We're going to go for one more balancing pose here so you're going to grab your big toes again if you can. Bend your knees. And we're going to open up into a nice wide angle position here if you need to go ahead and grasp the back of your. Sorry about that a kick. Back of your eyes the back of your knee. Let's go for three more breaths here Nice job so you're finding that balance extending and stretching your arms and legs. But a long gating and stretching through that lower back as well nice job Amy. If you're feeling real strong release your feet and draw your hands together in center. Really Works those hip flexors Well let's go to breaths there if you can. Exhale draw your hands back out to your toes if you can get them there man I know that's tough. And hell go ahead and draw your legs back together and nice job everybody. And then

go ahead and release that. Nice job shake a little bit go ahead lay back flat on your mat. One more little bit of a balancing pose but it's also kind of an abstract as well I want you to tuck your hands underneath your hips. To support your lower back and your tailbone. We're going to inhale draw your feet up about two inches off the mat so nice and low. Open up your feet into a nice wide angle and extend and push through your heels we're going to go five more deep breaths here. Long inhales and exhales Shannen feet are together here. Here you go. This way. And this way. And exhale lower on down guys. Nice job today a lot of bouncing work you did a super job go ahead and release your handle Let's get ready for rest. The final pose of class is the most important. This poses what you

work the entire class to achieve an exploration of stillness and action. As you lay here on your mat. Allow your entire body to come to rest. At your feet. Open. Your hands by your sides with your palms up. Close your eyes. Let your mind and body relax completely. The purpose of this time is to. Be still in your heart. Still in your body. Still in yourself. Try to remain in this pose for five to ten minutes finding help. And harmony with them. 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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