This is an extremely effective yoga class that is fully based on strength and mobility. You do not have to be flexible to practice this series. If you are looking for a stretch based yoga class, look elsewhere.
Below is the verbiage for the whole class. Enjoy!!
Na’maste kala! May we all be well, adapt and thrive! -Tim and Vie
This is going to be a 10 minute class. Use your nose breathing as much as possible preferably both the inhale and the exhale. You can adjust your pace when we do repetitions to keep nose breathing going. If you start breathing through the mouth reduce what you are doing, reduce the effort to recover nose breathing. That’s the most important part during this 10 minute class.
Front of the mat please, mountain pose. Inhale arms up, slight back bend, exhale forward fold. Flat back, squeeze shoulder blades together, forward fold. Right leg back, high lunge. You can set your back knee on the floor or keep it off the floor. Either way, raise your upper body towards the sky for our crescent warrior. Shoulders down, shoulders down. Activate the feet in order to activate the glutes. Always keep your back heel straight back, don’t let it turn. Excellent.
Hands on the floor, left leg back, plank pose. Anytime you need to, drop the knees on the floor. If the knees are off the floor, the butt should be an inch higher than the rest of your body to protect your lower back. Always spread the fingers apart. Keep looking a few feet in front of you instead of straight down. Tight belly, tight butt. Elbows by your side, chaturanga or six point or eight point. Hold, hold, hold. Plank pose. Use the knees if you need to. Excellent. Chaturanga or six or eight. Hold, hold, hold. Up dog or cobra, exhale down dog. Excellent.
Right leg all the way forward, same thing for the back knee. You can set it on the floor or keep it off the floor. Either way raise your whole body towards the sky. Activate the butt. Shoulders down. Keep breathing in and out through the nose guys, in and out through the nose. Always make sure your back heel is straight back instead of turning to the side. Anytime you need to set the knee on the floor make sure your foot (your back foot) is flexed. Always toes tucked under unless I tell you to have the top of the foot on the ground. Always keep the toes tucked under. Excellent. Hands on the floor, left leg forward, forward fold.
Hands together, arms by the ears, knees bent, stomach tight, inhale all the way up, slight back bend, exhale forward fold, flat back, forward fold, left leg back, high lunge, crescent warrior. Activate the butt, activate the butt. Excellent. With control, set the back foot on the floor turned in at about 45 degrees for our warrior two. Arms parallel to the ground, shoulders always down away from the ears. Make sure your neck is happy. Keep pushing through the outside of the back foot. Keep pushing through the front heel. Always focus on the glutes, that takes pressure off of your joints. And don’t lean forward. Make sure your upper body is straight line. Excellent. Shoulders down, shoulders down. Awesome guys, excellent.
Windmill down, pivot on the back toes, right leg comes back plank pose. Chaturanga or six or eight. Hold, hold, hold. Plank, use the knees if you need to. Perfect. Chaturanga or six or eight, up dog or cobra, exhale down dog. Very nice. Left leg all the way forward, crescent warrior. Activate the butt, activate the butt, activate the butt. It’s all about the base. Awesome guys. Back foot on the floor, 45 degrees turned in, arms parallel to the ground, shoulders are down away from the ears. Make sure you’re not leaning forward. Keep pushing through the outside of the back foot. Go as deep on your front lunge as you can. Keep breathing in and out through the nose. Perfect.
Windmill down, pivot on the back foot, right leg forward, forward fold. Hands together, arms by the ears, knees bent, stomach tight, inhale all the way up, slight back bend, exhale forward fold, flat back, forward fold, right leg back, high lunge, crescent warrior. We are gonna keep moving faster. Find your balance, warrior two please. Very nice, excellent. Turn the front palm to face the sky, back arm drops on the back thigh, reach up and back, reclined warrior. Don’t lose the lunge, don’t lose your balance. Whenever you lose it, get right back into it. Excellent.
Windmill down, pivot on the back toes, left leg back, plank pose. Chaturanga or six or eight, hold, hold, hold. Plank pose. Use the knees. Very nice. Chaturanga or six or eight, up dog or cobra, exhale, down dog. Right leg all the way forward, crescent warrior, crescent warrior. Keep moving, keep moving. Warrior two, push through the outside of the back foot. Find your balance. Front palm faces the sky, back arm drops on the back thigh, reach up and back, reclined warrior. Don’t lose the lunge. Always make sure your neck is happy. Always activate the butt using the feet, you know how to do it. Keep breathing through the nose.
Windmill down, pivot on the back toes, left leg forward, forward fold. Hands together, arms by the ears, knees bent, stomach tight, inhale all the way, up slight back bend, exhale, forward fold ,flat back, forward fold, keep moving. Left leg back, high lunge. Crescent warrior, warrior two. Find your balance. Reclined warrior. Very nice. Warrior two. Excellent guys. Turn both arms to face in front of you. With control, reach down and up with equal strength. Bent knee triangle. Make sure your neck is happy. Never use the floor for support, use your core to keep you there. Keep pushing through the outside of the back foot. Excellent. Inhale, warrior two, warrior two, warrior two. Excellent.
Windmill down, pivot on the back toes, right leg back, plank pose. Chaturanga or six or eight, hold, hold, hold. Plank pose. Use the knees if you need to. Excellent. Chaturanga or six or eight, up dog or cobra, exhale, down dog. Excellent. Left leg all the way forward, crescent warrior, crescent warrior, crescent warrior. Excellent. Warrior two. Very nice. Activate the butt using the feet. Very nice. Reclined warrior, reclined warrior. Reach up and back. Activate the butt, keep pushing through the outside of the back foot. Awesome. Warrior two guys. Again, turn the palms to face away from you. Reach down and up with equal strength. Bent knee triangle on the other side. Keep reaching down and up. Never use the floor for support. Make sure your neck is happy. Make sure you are using core, not joints. Excellent. Warrior two, warrior two. Very nice.
Windmill down, pivot on the back toes, right leg forward, forward fold. Hands together, arms by the ears, knees bent, stomach tight, inhale all the way up, slight back bend, exhale forward fold, flat back, forward fold. Right leg back, high lunge, crescent warrior. Go, go, go, warrior two. Excellent. Reclined warrior. Very nice. Bent knee triangle. Very nice. Warrior two, reclined warrior, warrior two, bent knee triangle. Perfect. Warrior two. Excellent. Crescent warrior, pivot on the toes, crescent warrior. Excellent.
Push through both feet and activating your core come into our shiva. Find your balance in shiva, find shiva, find shiva. Elbows and shoulders are at the same height. Activate the low belly, activate the butt, especially the left side. Keep breathing through the nose, stay focused. Never lock the standing knee, don’t bend it either, it’s that fine line. Awesome. Take that foot back, crescent warrior. Hands on the floor, left leg back, plank pose. Chaturanga or six or eight, plank pose, use the knees. Very nice.Cchaturanga or six or eight, up dog or cobra, down dog. Right leg all the way forward, crescent warrior. Very nice. Warrior two. Perfect. Reclined warrior, bent knee triangle. Excellent. Warrior two, warrior two, warrior two, reclined warrior, warrior two, bent knee triangle. Awesome guys. Warrior two, crescent warrior, find your balance.
Push through both feet, shoulders always down away from the ears, shiva. Activate the low belly, perfect. Activate the butt, especially on the right side. Don’t bend the knee, don’t lock it either. Shoulders and elbows same height. Find your nose breathing. Awesome guys. Take that leg back, crescent warrior. Hands on the floor, left leg forward, forward fold. Hands together, arms by the ears, knees bent, stomach tight, inhale all the way up, slight back bend, exhale, forward fold, flat back, forward fold.
Left leg back, high lunge, other leg back, plank pose, chaturanga or six or eight, hold, hold, hold. Plank pose, use the knees, chaturanga or six or eight, hold, hold, hold. Plank pose, use the knees. One last time I promise. Chaturanga or six or eight, hold, hold, hold. Plank pose, use the knees. Chaturanga or six or eight, up dog or cobra, exhale, down dog. Awesome guys.
Left leg all the way forward, other leg, forward fold. Hands together, arms by the ears, knees bent, stomach tight, inhale all the way up, exhale, hands to the heart center, by your side. You’re done!
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