Power Yoga: Mind and Body; 201; Long Holds (Version 4)

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 body. My name's Adrian Reed. Our theme for today is long holds we're going for a come along class we're going to hold every pose for

two minutes. So really try and relax in and just fall right into the pose. Let's start standing up today we're going to start with the tree. So you can either crush your right heel in front of your left ankle. You can bring your right heel above your left knee or you can draw that heel all the way up into your groin so guys go into any of those positions that feel comfortable for you. And when you get there go ahead and dry your hands choose not to stay. So we're going to do a little bit of movement while we're here. But see if you can maybe just pick a focal point something to relax and look at. Let your shoulder blades be nice and relaxed. I'm going to try and stay out of all your focal points by the way. From here if you feel good. See if you can inhale sweep your arms up overhead. So just draw your arms open you can interlace your fingers if you want and leave your index finger pointed up where you can leave them open shoulders with whichever feels better for you. Let's go a couple. Breaths here. Make sure you're

opening through that right knee. Getting a little more work through your hips and the skull a couple more breaths they are looking good everybody. You got it from there go ahead and drop your hands back down Nama stay that's your wonderful with your bounce if you fall out of the pose no worries. And if you're you'd like to shake your leg out a little bit you may otherwise try and stay right in that pose. We're going to do a little bit more work with arms when you're ready inhale we're going to sweep your arms up overhead you're going to keep that leg entry guy sorry. You got it we're going to open up you're going to draw your hands down almost like you're a waiter holding two plates a draw your arms down you got it. And then exhale draw your hands together and centers your fingers are just barely touching in front. You got it. Exhale draw your hands behind your thumbs. So they're flaring your shoulder blades should be working here. And hell come on back to center. Hands come together exhale draw your hands back to that balancing

pose and inhale. Come on back up to center exhale go have an open up wide. Drop your hands down to NAMA stay. Let's kick that leg out and shake it out a little bit if you held that pose for the whole two minutes. Nice job if you need to drop out feel free to shake it out a little bit you should feel that a little for the ankle. When you're ready same thing on the other side so lefty can cross in front of your right ankle left heel can come right above your right knee or you can draw that heel all the way up into your groin area when you feel like you're nice and stable. Bring your hands to NAMA stay. To thumbs over your sternum. Make sure you're opening through that nice your working abs working helps a little bit more there and lets go a couple more breaths here. Shoulder blades are back and down you're fixing your gaze. So you have a focal point to look at and can help to stabilize your balance. From there let's inhale and draw your arms overhead again you can interlace all but your pointer fingers if you'd like to. Or you can leave your arms open shoulders with the part.

Wonderful guys. And again if you fall out of the pose no worries just drop back into it with a nice calm breath nice quiet mind. Let's go ahead and bring your hands to NAMA stay and drop back down the center. Of the thumbs over your sternum if you need to shake a little bit here feel free otherwise try and keep that leg up in a tree. From here let's keep moving we're going to do a little bit of arm movement so we're going to inhale. Arms are going to come up overhead trying to have your palms up or your fingers just barely touching and that exhale you're going to sweep your arms open almost like you're a waiter holding two plates. Exhale it spring your hands to center fingers are barely going to touch in front right near your belly button and then inhale. Draw your thumbs behind your trying to flare your shoulder blades and extend your hands back. Same thing come on back to front sweep your hands back to center and then inhale come on back up to that weight or position. I'm sure there's a better name I just don't know one. And I'm back up to the very top.

Beautiful exhale go ahead and open up your hands nice and wide and draw your hands back down to NAMA stay let's go a couple more breaths you're doing great. Looking good everybody. Once again try keeping that focal points keeping your eyes gazed and fixed upon a certain point and then go ahead and open through that knee. Beautiful exhale go ahead and straighten up your leg and shake that out a little bit. All right we're going to fall into a warrior choo choo which is a little bit of work through your arms and shoulders a little bit of work through the legs when you're ready guys. We're going to take a big step back with your left leg to right leg is for the left leg is back. Your front knee is over your front ankle and we're going to open up your hips toward the long edge of your mat. We're going to open up your arms and extend nice and long fingertip to fingertip shoulder blades are back and that. Make sure you're rolling the inside edge of that front forward so you're opening for your hips. Getting extra rotation through your thighs. Driving nice long fingertip to fingertip. You're rolling your shoulder blades back and

down and you're sinking right into your center of gravity so make sure shoulders are right over your hips. After holding this pose for quite a few breaths you may notice that there's a little bit too much work through your arm so if your arms start to get a little bit tired feel free to drop your hands to your waist but continue that work through your legs otherwise continue that work through the arms. Fabulous are your shoulders really try and relax and settle through your shoulders. Draw those shoulder blades back and down. Good everybody. As you fall into that spot. In the center of gravity see if you can extend your knee just a little further forward and sink a little bit deeper. Again you're trying to find your center of gravity and just let your torso sit in it. So one of the beautiful things about power yoga is sometimes it doesn't always take you having to work real fast sometimes just sitting and hanging in a position is just as much work sometimes more than moving through more quickly.

Lookin good everybody. Let's go ahead and sweep your hands to your waist and give you a little bit of break with the arms. So once again see if they can let you sink a little further forward into your life. While you're here you're rolling the back edge of that back foot down and just extending deeply into that line. Let's go two more breaths here guys. Looking good. And then after your second breath why don't you go ahead and straighten up your front leg for me and just step on up to the front edge your mat shake that I love it. Lets go the same thing on the other side so when you're ready big step back with your right foot left leg is forward bend your front your front knees over your front ankle and then open up your hips toward the long edge your mat arms come up. Shoulders height. Make sure you're lengthening finger tip to finger tips. Rolling your shoulder blades back and down and as a reminder. Roll the inside edge of that front knee forward. Breath is long and strong. Here you're trying to sit right into your center of gravity so make sure your shoulders are right over

your hips trying not to be leaning too far forward or too far back. Again if you feel tired at any point with your arms or shoulders in this pose feel free to bring your hands to your waist but see if you can people just a little bit longer that length through your arms and that work through your shoulders is wonderful for your upper body. While we're here see if you can maybe sing just another inch lower so really start falling into your lunge. Beautiful. And keeping that relaxation through your upper body. Looking good everybody. Long strong shoulder blades are back in town sinking in again watching the back edge of that back foot and making sure that you're rolling a flat down to the mat. From here let's go ahead and sweep your hands to your waist. And see if you can fall even further into your lunch. Looking good everybody once again watch the back edge of that back foot Don't let that back foot roll up so that you can sink deeper in your lines make sure you're keeping

the inside edge of that front knee forward. And you almost have a little bit of an arch through your lower back and you're leaning back just slightly. Looking good everybody. See if you can be happy and smile in this pose you all look so serious. So relaxed through. And let's go about 10 more breaths here see if every breath you can sink a little bit deeper on your X tail. Looking good Everybody just a few more breaths here you're all doing wonderful long holds I'll say it again. These are difficult. To stick with but they really give you a benefit of finding the sweet spot of repose. And exhale when you're ready go ahead and step on up to the front edge of your mat. And shake a little bit. When you're ready go ahead and sit down into a nice staff position. To do a little bit of work with Ford folds here so I want you to lengthen through your legs if you want you can move that

flesh out from underneath your cyclones and your feet are engaged. We're going to do two minutes of a forward fold which is kind of a long haul. So I want you to start just by dropping your hands down by your waist and inhale lengthening through your spine and then exhale falling forward just slightly I don't want you to go too far forward here. You move at your pace and kind of progress through. Your fourfold so every couple of breaths see if you can maybe fall a little bit further forward. So you're kind of easing yourself into the pose and slowly falling forward. I don't want you to lose the length through your lower back so make sure you're lengthening through your lower back as you're falling forward and engaging your feet. So keeping a nice easy breath and every exhale just relaxing down. And falling forward breathing into that relaxing in a. In a longer hole don't worry about posture so much you can drop your head neck and let that relax as well and just let your body sink in. Keep your focus on your breath.

Nice calm easy movements you can reach down and grab your feet. If that helps you to get a little bit more depth you can hook your big toes whatever feels good for you. Keep your breath long and strong. Allow your body to just fall into it. Looking good everybody just relaxing downward. And what about this point you should be in a nice deep fourfold So if you haven't fallen all the way into it already definitely do that at this point. Go for it Matt. Wonderful. For lengthening and falling right into that sweet spot. Of your stretch to go five more breaths here nice and calm guys. Looking good really relaxing and falling into that stretch. And wonderful after your fifth breath. Take your time.

Come on up from that want to rock your knees back and forth slightly. Looking good everybody we're going to lay down. Next. So when you're ready just lay down flat on your back and we're going to fall into lying down butterfly. If you need you can grab a couple of blankets I'm going to do that with Penny in just a moment so when you're ready bottoms of your feet to come together. And if you need you can grab a couple of blankets and just roll them up and place them right underneath that. You want to let your legs be completely relaxed in this pose. You can hollow your lower belly while you're. Wonderful. So again when you're doing a little bit of a longer hold you want to just let your legs completely relax sometimes you'll feel the need to kind of clench your tighten your muscles especially your groin area

if you can just let that area completely relax and release and avoid. The urge to kind of fight through that pose. You can just let everything fall into it. If at any point you want to add a little more you can either draw your arms up overhead. So all your years and let's hang out there for a couple of breaths if that's too much for you. Leave your hands down by your side you can close your eyes and just relax into that guys. Again focus and attention on your breath so full and tales. And from there you can either leave your arms in that position. Or you can float them down by your knees and use the strength of your arms to bring your knees down a little further so it's up to you where you want to go with your hands. If you're going to just leave him down by your sides overhead or just use the strength of your hands again to kind of just let your area relax and release drop your knees a little further down. If you want you can roll your feet open almost like a book.

Keeping that breath long. And again if that's a little too much. Drop those blankets underneath your knees and that should help give you a little bit more support a little bit more relaxation through that area. Nice and caught everybody lookin real nice today. Wonderful from there see if you can just draw your feet a little further forward toward the front edge your matzoh start to release that just a little bit and then right back to. That butterfly format just bring your feet a little further. That's the way. And a couple good breaths there to just relax and again hands in any position that feels good for you. Overhead your sides are on top of your knees. Looking good focus and attention on your breath. Even to where you're feeling that stretch and exhale. Let that area relax. And release. From there we're going to roll your hands to the outer edges of your knees so hands on the

outer sides of your knees. You're going to use the strength of your arms to bring your legs back to Santa. We're going to straighten up your legs and to shake that out a little bit. When you feel good from there draw your arms overhead use the strength of your arms and ABs come on up to a seated position. We're going to float into Goma and I'm. Not a very glamorous name cow face. This works pretty nicely so we're going to bring a right leg on the bottom first left leg on the top you want to try to get neat. And the further forward you bring your feet the more aggressive the stretches. So we're going to just lengthen through the spine. And exhale start falling forward slowly I really want you to take your time remember we've got two minutes in this pose you really want to be slow about moving through that. If that's too much for you you're welcome to sit on some blankets. Wonderful. And Penny you can drop to a cross-legged position so just any cross-legged position if that's too

much for you Matt nice job. So as you start falling forward just let everything relax and release downward. So don't worry too much about form here. You want to just let your torso relax and fall down. You want to let your head completely relax you're just laying right on top of your thighs and fall and. As always in long holds keep your attention your focus on your breath. Breathing through inhale breathing into that left hip. And X Hale relaxing and releasing into it. Matt looking good. I want you to see if you can just extend a little bit further down for a couple of breaths and we're going to come up after those couple of breaths. To draw your torso up from there guys. Let's incorporate a little bit more while we're here so I want you to leave your legs in that position. We're going to open up your arms nice and wide and then

left arm comes on the top and right arm comes underneath you're trying to actually hold hands with yourself if you can't just hold your shirt. Inhale look up and lengthen through your spine. Exhale. Go ahead and start falling forward there. If that's too much for you release your arms and just go back to the original position that you're in. This is working hips and shoulders two largest sockets of your body. Fabulous stretch. Couple more breaths here so relaxing through again let your head neck relax let everything just relax and fall downward looking good day and that's fabulous. And exhale come on up. Open up your arms nice and lie. And release your legs draw them forward shake that out a little bit that's a tough pose. Good job everybody. Nice job for a couple minutes when you're ready same thing on the other side so left leg comes on the bottom this time right leg comes on top. The closer your heels are to your hips. The more tolerable so if you feel

strong through the hips open up to a little bit of a wider angle. Inhale lengthen through your spine and exhale just start rolling forward slowly really taking your time about it we're not in a rush we have two minutes for every single one of these poses so really relax and let yourself fall into it don't rush to get there. It's as much about the journey as it is about the destination. Did you swap up your legs for me. So if you're in that cross-legged position just make sure if you have your right leg in front that you swap and put the other one right. Relax your head neck. Just let everything go there. So your shoulders are relaxed your head neck is relaxed. You're just trying to let your body literally rest right on top of your thighs and just lengthen and give it up through here every single inhale you're breathing in to where you feel that stretch. And every single exhale. You're falling down relaxing and releasing. Beautiful.

Your hips. And just. Let it release when you come on with your hands. We're going to hold hands with yourself again in the back. Whatever you have start there. Take your shift that stretched to the lower part of your shoulder blade. But you're. Wonderful. And if that's no problem. You can get here ma'am. Wonderful whenever your ready and you may have been ready 2 minutes ago in this one.

Go ahead and release your arms nice NY draw your legs forward a little bit. And you can scoot your blankets off to the side for now. Mark we're going to a little bit of work with a post called Double pigeon. So we're going to go heeled Sany heel to right leg is going to be on the bottom so you bring your shin parallel to your body and you put your heels in knees right on top of one another. If you look down you should see a real distinct triangle in the center. If you're very flexible you can go ahead and extend your heels out further to the left on the right which is a little more work for your hips through your spine. Exhale. Go ahead. Walk your hand slowly for. This is a very intense stretch. I want you to go about this very carefully very slowly. See if you can just draw your chin and relax your head neck. This is one of those you don't want to worry too much about. Definitely want to worry about relaxing. That stretch. You should be feeling that for your left hip.

If you're all the way down to the mat and you still don't feel a stretch draw your torso up. Open up your feet to the left in the right. Keep your shins parallel and then fall back down into the pose so if someone's not feeling it here go ahead and do that for me. If you are deeply in a stretch see if you can lengthen a little bit more. Maybe draw your packs on the outer side of your shins. Diane looking fabulous. When your ready come on up slowly from that really take your time lengthen through your legs shake that out a little bit and we're going to swap it up on the other side when you're ready. So left leg is going to come on the bottom right leg is going to come on the top again. Shins are parallel to your body your heel to knee heel to knee. If that's uncomfortable for you cross-legged position I don't think I said that last time petty sorry about that. Inhale lengthened through your

spine exhale. Go ahead and float forward slowly with your torso so really taking your time getting down there this is a really intense stretch so make sure you're nice and calm about falling for it and not just rushing yourself into it. Letting your body just slowly sink down with every single exhale. Wonderful stretch through the hips. If you do not feel stretch in this pose let your body come up from it. Draw your heels to the left in the right a little bit more and then float your torso back downward. If you're all the way down to the mat and you'd like to add a little more to the stretch see if you can get your pecs on the outer side of your shins. Let's go back five more breaths here guys lookin good everybody so nice and calm lookin good that wonderful you can just relax head neck there. After your fifth breath slowly draw your torso up take your time about

that you don't want to jump out of that pose too quickly straighten your legs forward shake that out a little bit. Believe it or not that's it for today so not too many poses but a lot of long holds. If you're on blankets go ahead pull them out from underneath we're going to lay down flat on your back and get ready for shoot awesome. The final pose of class is the most important in yoga. This poses what you work for 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. Let your feet flop open. Bring your hands by your sides with your palms upward. Close your eyes. Let your mind and body relax completely. The purpose of this time is just be still and your heart still in your body still in yourself. Try to remain in this pose for five to ten minutes finding health and harmony within. Thank

you for your time and hard work today. Now I must say. If you'd like to continue to improve your strength stamina flexibility and balance sporter 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 4 visit védrine rethought gun 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 read.