Power Yoga: Mind and Body; 107; Forward Folds (Version 1)

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 Reed. Our focus for today is Ford

folds so go on let's get started on a step up to the front your mats and let's start as we always do God and then your knees grasp your elbows and fall forward long inhales and exhales trying get your spine nice and long let your head neck totally relax and dangle down. And if you'd like to you can straighten your legs get a little more out of your calves your hamstrings your lower back. And if you straighten your legs go and bend your knees slightly on a long inhale let's roll up vertebrae by vertebrae Let's keep those elbows grassed. Come on up let your head and chin come up last. Or let's open your feet about six to 12 inches apart not too far my hips with. I must start working on standing for folds go ahead and fall forward again if you want you can get lengths first in

your spine and then fall forward whichever feels best for you. Go ahead and fall forward. And let's go five deep breaths here try and really extend your hips upward so it's almost like you're shining your SIP phones up on the ceiling. At your head neck totally relax. And let's start moving a little bit with some variations are going to go ahead and grab your big toes with your big toes with your two fingers put your thumb nails right on top of your big toe nails and inhale go ahead and look up get lengthen your spine draw your chin toward the front of the room. See if you can even get a little bit of an arch in your lower back. And then exhale go ahead and fall forward flare your arms out see if you can use the strength of your arms. To get a little more depth in your torso. And then go ahead and release your hands from your toes just hang off for two breaths and center just hands dangling

down. Hollow that lower belly. Try and shine those sit phones upward. Let's move a little more here we're going to wrap your forearms right around behind your calves so your fingers are right along your ankles. There you go. And draw your head down further. Nice job long inhales and exhales here get lengthened that spine. Exhale go ahead and release hands back to center let's go two more breaths hang on that forward fold lookin good everybody. Let's interlace those fingers behind your back. And let's draw that overhead. If you need to bend your knees slightly to get a stretch in your shoulders feel free to do so. Let's go for more deep breaths there so extend those hands down to try and relax through this

area that's really what gains top here. And Axtell go ahead and release drop your hands to your waist on a long inhale come on up with the straight spine. Nice job let's step into a nice wide angle so draw your right foot back let's go three to five feet apart. Try and have the outer edges of your feet be parallel to one another. Inhale sweep those arms up extend long from your heels to your fingertips and exhale Let's go ahead and fall forward hinge at the waist. Nose job everybody. Same thing here look at the backs of those legs. At your head neck just. Relax and. Extend through your body. You can do is Deborah's doing dry your fingertips behind a kind of

square off your arms use the strength of your arms to pull that torso down lower. If you're feeling really strong you can draw your shoulders down to that as well. Two more deep breaths here everybody's looking great. After your second breath let's go for the same thing so let's interlace those toes with your two fingers. Thumbs right on top of your big toe nails. Inhale look up and get an arch in your back same thing. Extend that chin nice and long get that dip in your lower back. Feel that strength and wind through your lower back legs. And then exhale go ahead and roll that head down. Use the strength. To pull your body downward. If your head is touching the mat you may want to tuck your feet. Closer together to get a little bit more of a stretch.

Looking good relaxing down let's go one more breath here. And then exhale go ahead and release your hands toward center here. Looking good everybody. After your second breath. Go ahead and see if you can grab your ankles your shins your calves whichever feels good. And just once again use the strength your arms. To pull that body down. Keep your breath nice and even. All right let's start moving just a little bit. You're going to inhale. Right. Whichever feels best. Look up at the ceiling. You're taking a nice twist here. Let's go. Nice job everybody.

If you can even drop that left elbow down to the mat. And one deep. And exhale it's flow back toward center. Same thing on the other side left hands going to come to your left right hand to your right shin ankle. Same thing here. Take that twist. Look up at the ceiling just past your elbow drop that right elbow down to the mat if you can. And flow back toward center one more move your hands behind your back this is a tough one if you need to touch your feet you're going to do that and draw those arms overhead. That looks great.

Go ahead and release. Everybody that was a tough series. I'm going to extend it for the. Next 10 year like straights. If you need. Funds to give you a little bit more of a square say. Nice along from your fingertips. Rather than your forehead. Lower back. I'm going to give you an extra little push here.

And one more breath if we can here and start moving a little bit more we're going to bend your right knee soley your right foot against your left I let that leg sweep open in a passionate inhale extend those arms up at length from your suppose to your fingertips. And exhale forward. There you go. If you use that right foot to push against the inside of your left leg you're going to get a little more depth than the stretch a little more square in your hips. But same thing here keep your chin toward your big toes. Let's go three more deep breaths they're looking good everybody. Try and use your breath here inhale notice you lengthen your spine and exhale trying to get to.

If you're going to. Try and draw your. Breath strong. Again. And same series on the other side long from your fingertips.

And after your second breath draw that torso up go ahead and release that you're going to bend that knee grasp besides your foot with both hands. Once again extend that heel upward. Haul your lower belly flex your foot a little bit if you can. Nice job Shannon draw that heel upwards and toward your big toe Syrah long through your back as well. Two more breaths here lookin good

and exhale go ahead release flow back into down Dostana leg straight forward. Let's keep moving from here you're going to draw the top of your foot next to your hips are going to float into triac. There you go. Right foot there you go sorry about that guys. All right if you can dry your knees and nice and close together if you can't get them there if you're sacrificing your sit bones leave your knees open a little bit. Inhale extend your arms up sweep your arms up lengths from your SIP phones to your fingertips. Exhale fall forward hinge at the waist forward fold here. Just by moving your legs around it significantly changes the location of the stretch this is absolutely on the outer hamstring area. Same thing here. Blanks from your. Drawing your chin toward your big toe.

One more deep breath here you guys are doing terrific. And draw that torso up nice and slowly. And start reaching your hands behind your back. If you can drop down to your elbow. Or if you're feeling really good lay all the way down. Listen to and honor your body. If you still feel any stretch in your quad you can bend that left knee and pull it in toward your chest as well. There you go. But try to keep that right knee on the floor as much as you can. Beautiful job Deborah that's great let's go for three more breaths here. You guys are look at me. You're wonderful.

And after your third breast garden draw your torso up nice and slowly I know that's not graceful just work with it. There you go. And extend that leg straight shake that leg out a little bit you may feel a little bit on your knee there. Same thing on the other side let's bend your left foot back top your foot right next to your hip area. Draw those knees as close as you can and together. But don't sacrifice your set phones. Inhale get life an extension from your cell phones to your fingertips and exhale fall forward hinge at the waist toward full looking good chin toward your big toes. Hollowing that lower belly. Let's go three more deep breaths here look and get everybody. Past your third breath go ahead and draw your torso up nice and slowly. Once again just

try walking your hands behind your back. If you can stop at your elbows. If you're feeling good lay all the way back flat if you want a little bit of an extension you can draw your arms overhead even. And if you're still not feeling anything that quad bend that right knee grasp it and pull right in toward your chest. Looking good long inhales and exhales here you know where you're feeling that stretch. Use your breath. Inhale breathe into that quad and exhale see if you can live along the way and relax. One more deep breath you're doing great everybody. An exhale go ahead and release that. Come on up to a seated position. Extend that leg straight shake that on a little bit. One more stretch here Art a lot of Padma postulates an awesome you're going to bend your right knee

employ your right heel and toward your belly button. Let the top of that foot fall right into that hip crease still half lotus here. If that's too much for you you can fall back into Jahannam just drop your leg to the side. If you want you can reach around with your right hand and grasp your big toes. You can also just hold your shoulder your shirt or your rib cage. Inhale come on up and extend with that left hand or with both hands whichever you prefer and exhale go ahead and fall forward once again. You get. So long inhales and exhales here. You'll notice I'm giving Hillary extension by pushing her down but I'm also working to push her for it as well. To get lengthen her spine and up her stretch. Two more deep breaths here you guys are doing great.

And after your second breath go ahead and draw your torso up nice and slowly you can straighten up that leg. Falling to Don Dossena same thing on the other side let's found that left foot. In toward your belly button. Let it fall right into that hip crease wrap that left arm around behind and grab your big toes if you can inhale get like that right arm and exhale fall forward again looking good. Once again if that's too much for you to be in half lotus go ahead just extend and fall into gentle sure Sausan. It's ghost story more deep breaths here you guys are lookin wonderful long extension I'm sure you're feeling that in your hamstrings in your lower back.

Possibly on your hips. And after your skirt bras come on up nice and slowly float your legs forward into Don Dossena. Let's do some wide angle works you're going to extend your right leg toward the back your mass flowed into a nice wide angle you're. Trying to engage your feet so your toes are pointing up toward the ceiling. Drop your hands to Santa's chin toward your chest get nice and long from your cell phone to the crying head. And let's just go for a couple of relaxing breaths here first. All right let's go ahead and slow your chin upward and let's start working from here go ahead and watch your hand slowly toward the center. Extend your hands out as far forward as you can. Nice job here never quite had those thighs back. Make sure your

toes are pointing up toward the ceiling. You know as well but don't like your feet to land if you roll for. A nice job. It's slang. Look I'm good everybody. And after your second press go ahead and draw up slowly. Let's go ahead and look off and draw your torso toward the right hand side. And let's go and take a fourth hold over that so off toward the right. There you go. Looking good. Hey if you can't keep your phone down on the mat I know that's difficult to do.

One more deep breath here. Everybody doing great. And back up towards. The same thing in the other direction is going to float off to the left. And let's draw those hands out as far as you can. Two more deep breaths here looking. After your second breath. Draw your torso back toward center. You're going to drop your.

Left arm. As far forward as if you want you can drop that hand. And. Let's go five more deep breaths they are really trying to take quite a bit of a twist here. The ceiling is when. You're working. Out. Cast your fists. Come on a flow back up towards. The same thing in the other direction. The left elbow is going to drop to the inside of your left knee. You can rest your head in the right hand and draw your right arm or head toward your big toes.

And let's go five more deep breaths here. There you go. Twist look right up toward the ceiling. And after your first breath go ahead and draw your torso back up toward center you're in a swing your right leg right up toward the front and lay on back let's get ready for resting. You all were targeted and four fold. So here we are again the most important action that your entire body come to rest

at your feet. Or your hands firesides with your palms up let 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. Try to remain in this pose for five to ten minutes. Thank you again for your time and hard work. If you'd like to continue to improve your strength stamina flexibility and balance sporter power

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