The above video contains the second segment of the Ayurvedic Flow Yoga class called “A New Canaan”.
This class is designed to balance all doshas, all ayurvedic constitutions. You can practice this class anytime, anywhere, just don’t do it right before bedtime. 🙂 The third and final part of the class will be coming out tomorrow. Enjoy and stay tuned!
Video Transcript
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 the upper body towards the sky for our crescent warrior. Excellent.
And just hold it. Shoulders down away from the ears. Keep the arms apart, it’s easier on your low back. Very nice. Pushing the front foot on the ground you are really going to feel the left side of the butt. Pushing the back heel towards the back wall, very nice, you are really going to feel the right side. Shoulders are down, arms are strong, awesome.
Hands on the floor, 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. Left leg back, high lunge, same thing, left knee can go on the ground or stay off the ground.
Either way, raise your upper body towards the sky. Shoulders are down away from the ears. Activate the glutes guys, very important. Our hips and our butt is the most important part of our body to focus on strengthening. Not that the rest doesn’t matter but it’s the one that we completely ignore.
Make sure your front foot is straight. Excellent. Breathing in and out through the nose. Very nice. Hands on the floor, left leg forward, 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. Very nice! Inhale, arms up, slight back bend, exhale, forward fold, flat back, forward fold.
Right leg back, high lunge, crescent warrior. With control, raise your upper body towards the sky. Activate the butt, use the feet. Excellent. Breathing in and out through the nose. Very very nice.
You can stay here. If you wish for more of a challenge you can follow my pace. With control, as you exhale, knee to the ground. If the knee is on the ground, keep it on the ground. Inhale, squeeze and lift. Exhale to the ground. Inhale, squeeze and lift. Exhale to the ground. Inhale, squeeze and lift. Last time. Exhale to the ground. Inhale, squeeze and lift. Awesome.
Hands on the floor, 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.
Left leg back, high lunge, crescent warrior again. Find your balance. Activate the glutes, use the feet, activate the glutes. Remember to keep breathing in and out through the nose. If the knee is on the ground, keep it there. Otherwise, with control, exhale knee to the floor, inhale, squeeze and lift.
Awesome. Exhale to the ground. Inhale, squeeze and lift. Exhale to the ground. Inhale, squeeze and lift. Last one. Exhale to the ground. Inhale, squeeze and lift. Hands on the floor, left leg forward, 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. Awesome guys, excellent.
Make sure you’re at the front of your mat. Bring the hands to the hips. Transfer all your weight on your right foot. Pretend you have a tripod, big toe, little toe and heel. Knee is soft, butt is squeezing.
Without shifting the hips too dramatically, raise the left thigh parallel to the ground. Left foot is flexed. Keep pushing the big toe on the floor, that will help you stay more stable. Find a spot in front of you that’s not moving, focus there and once you’re stable enough, raise the arms up towards the sky. Shoulders are down, spine is tall. Bend the arms at the elbows, palms face the ears.
This is our shiva pose. Hold it there. Keep holding. Make sure your left thigh is parallel to the ground as much as possible. Elbows and shoulders are at the same height. Excellent. Tight belly, start focusing at the area below the belly button.
Continue to breathe through the nose, deeper breathing but make sure you are staying stable. Actually the deeper you breathe the more stable you’re going to stay. The moment we try to hold our breath we tend to fall out of balance.
Keeping the leg where it is, bring the hands to the heart center, forearms parallel to the ground, shoulders are down. Extend the raised leg as high as possible, point and flex three times, and with control lower the leg to the ground, arms by your side, mountain pose. Awesome.
Other side, same thing, hands on the hips, weight on the left leg, knee is soft, don’t lock it, it’s that fine line. If you’re not sure what that means, you lock it momentarily and then barely unlock it. With control, raise the right thigh parallel to the ground, right foot flexed.
Once you are stable there and you have found the spot in front of you, inhale arms up, exhale, bend the arms at the elbows, palms face the ears. Same thing on the other side. Shoulders are down, elbows at the same level, tight low belly, deep belly breathing. The deeper your breath is, the more you’re going to engage the belly.
You’re going to notice how you feel the left side of the butt now. And if you don’t, start paying attention to it. Keep pushing the big toe on the floor. The more that toe stays solid, the more stable you stay. Awesome guys!
Keep the legs as they are. Hands to the heart center, forearms parallel to the ground, shoulders are down. Raise that leg, extend and raise, point and flex three times and with control, lower the foot to the floor, arms by your side, mountain pose. Excellent.
Inhale arms up, slight back bend, exhale, forward fold, flat back, squeeze shoulder blades together, forward fold. Right leg back, high lunge, crescent warrior. Find your balance there. Activate the glutes. If your knee is on the ground, see if you can get it off the ground. You can tuck the back toes under and activate the hips, activate the butt. Raise the knee off the floor, you can do this, you can do it, you can do it.
With control, from the crescent warrior, push through both feet, come into shiva. See I told you you could do it. Excellent! With control, crescent warrior. And inhale, shiva. Start flowing. Follow your own pace, follow your own pace guys, focus on the hips, focus on the glutes.
Excellent, excellent, excellent. Keep moving with strength and control. Shoulders always down, away from the ears, very nice. Follow your own pace breathing in and out through the nose.
What I like to say is pretend the ground is kicking you on the butt. When you go into your crescent, the ground is propelling you to come up into shiva. The more you focus on the feet, the more power you get from the ground. And if it is easier for you to have the hands on the hips during the movement, do that, modify accordingly. Next time you are in your crescent, stay there.
Hands on the floor, 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. Grab behind the legs, chin to the chest, butt to the sky, pull upper body towards lower body, keep pulling. Awesome guys.
Hands on the floor, left leg back, crescent warrior. Raise your upper body towards the sky, find your balance there, find your balance there. You all know what’s coming.
With control, push through both feet, shiva. Elbows and shoulders at the same level. Excellent. Crescent warrior, start your flow. Follow your own pace, focus on the hips, focus on the glutes. Go as slow as you need to.
All that matters is that you keep moving with strength and control. It doesn’t matter how fast you go. Keep breathing through the nose and keep moving with strength and control. If at any point it’s easier for you to lower the hands, have them on the hips, go ahead. Stay focused.
You guys are doing amazing, very nice, awesome guys, very nice, stay focused, very very nice. Get your power from the ground, use your feet, almost there. Next time you are in crescent, hold your crescent.
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, exhale, hands to the heart center and by your side. Very nice.
Namaste kala! Which in Greek means, may we all be well! -Vie and Tim
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