Ayurvedic Flow Yoga | New Canaan Part 3

The above video contains the last 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. 🙂 Enjoy and stay tuned for more classes!

Video Transcript

Have a seat on the floor and lie on your back. Make sure that you are comfortable on your mat. You are about the middle of your mat. Bend your knees, bring them at hip distance apart, feet and knees are at hip distance apart, arms are along side of your body.

Make sure your toes are pointing forward. You don’t want the feet turned out to the side. Keep the arms alongside the body and with control squeeze the butt, inhale and raise it all the way up towards the sky, as high up as possible. Arms stay alongside the body. This is our bridge pose.

But our bridge pose is focusing on the glutes, that’s why we are saying keep the arms alongside the body. Make sure your heels are underneath the knees. You can check and if they are further forward bring them a little bit more towards the knees.

Keep pushing through the outside of the feet, very important. Keep pushing through the outside of the feet. Keep breathing in and out through the nose. If at any point you feel hamstrings, drop the butt, squeeze and lift it up again. You should feel no discomfort on your low back.

If you feel any pressure on your low back, it means you need to use more glutes. You can even grab your butt and make sure you are feeling glutes, not hamstrings. Just don’t grab anybody else’s butt. And with control, lower the butt on the floor, hug the knees, gently rock from side to side, massaging your lower back. Awesome guys.

Bridge pose one more time. Adjust the feet, make sure they are not turning out to the side, very important. Arms alongside the body, squeeze the glutes, inhale, raise them all the way up towards the sky.

And we are going to start our pulsating bridge. With control, butt to the ground, make sure it touches, inhale, squeeze and lift. Follow your own pace. Keep going. Make sure the knees are staying at hip distance apart.

If the knees are starting to roll in, it means you are not using enough glutes.
If you feel any pressure on your low back, it means you are not using enough glues.
If you feel the hamstrings, it means you are not using enough glutes.

Keep going. Follow your own pace. Full range of motion. When you drop the butt, you want the butt to touch the mat. Keep going guys. You are doing amazing. Keep going. Full range of motion, almost there. Next time the butt is on the floor, hug the knees, gently rock from side to side massaging your lower back, excellent.

Raise the legs towards the sky, flex the feet. You are trying to bring the legs towards your forehead but at the same time you are raising your arms towards the legs. Get chest, get shoulders off the floor. Excellent.

This is our dead bug pose. So you are trying to go past the legs with the arms and you are trying to go towards the forehead with the legs. You should be feeling your belly, your belly should be on fire. You can bend the knees to take any pressure off your lower back.

Of course there should be no pressure on your lower back. Make sure your neck is happy. If it feels better to drop the head back, drop the head down, whatever feels best. Keep holding, keep holding, keep holding. Your belly should be on fire. This is the dead bug, excellent.

With control, bridge, inhale into bridge pose, very nice, excellent. Exhale, dead bug. Start your mini vini. Very nice. Follow your own pace. Your belly should start being on fire, keep going guys, keep going. You are amazing, keep going.

Everything, every move you make should be with strength and control. Stay with your flow. Use strength and control, keep going, deep breathing in and out through the nose. When you go into bridge make sure your feet are not turning out. Keep going. When you go into dead bug, make sure the feet are flexed.

It’s a lot of work for a dead bug! I know! That’s why it ends up dead, it’s the prelude of the dead bug. Or you can think of it, wow this is gonna bring it back to life! 🙂 🙂

Almost there, feet flexed, feet flexed, very important. Next time you guys are in bridge, stay in bridge, really feel the bridge pose, excellent.

With control, lower the butt to the ground, gently rock from side to side massaging your lower back, very nice. With control, roll over towards the right side and using both arms for support, come into seated.

Once you’re seated, extend the legs forward, shake them a little bit, get all the meat out from underneath the butt. Take the right leg, wrap it over the left. Keep the left leg straight, with the foot flexed. Right arm comes behind you, close to your hips to support you.

Left arm raises up and wraps around the right leg. As you inhale, lift the spine. Exhale, twist. Very nice. Inhale, lift. Exhale, twist. And one last time. Lift as much as you can. Exhale, twist as deep as you can. And with control, unwind to the opposite side.

Come back to the center. Extend both legs forward, shake them a little bit, excellent. Left leg wraps over the right. Keep the right leg extended, foot flexed. Left arm behind you, right arm extends up and wraps around the left leg.

Twist towards the create wall. Awesome. Inhale, lift the spine. Exhale, twist. Inhale, lift. Exhale, twist. And one last time. Lift as much as you can. Exhale, twist as deep as you can. And with control, unwind towards the street.

Excellent. Come back to the center. Extend both legs forward, shake them a little bit. And come sitting on your heels, into our rock pose, for our breath of power. If you feel any pressure sitting on your heels or you are starting to lean forward, go ahead and come into our easy sitting.

We are going to do our breath of power, or kapalabhati. Are you familiar with kapalabhati breathing? It looks like you’re blowing your nose, it looks like this. We do both the inhale and the exhale, everything is through the nose.

I’m only going to let you know when to start and finish, follow your own pace. If at any point you feel like you’re running out of air, go into your regular breathing. Close your eyes.

Deep exhale through the nose.
Deep inhale through the nose.
Deep exhale through the nose.
Inhale and begin.

Exhale, folding forward, keeping all the air out of the lungs for as long as you can. When you need to take a breath in, inhale up.

Deep exhale through the nose.
Deep inhale through the nose.
Deep exhale through the nose.
Inhale and begin.

Exhale, folding forward, keeping all the air out of the lungs for as long as you can. When you need to take a breath in, inhale up.

Inhale up. And as you exhale, come into our easy sitting for our alternate nostril breathing. Make sure the pelvis is tilting forward so you can sit up straight. We are going to use the right hand. I’m going to mirror you. Keep the right elbow slightly to the side to help you breathe deeper.

Right thumb closes the right nostril, exhale through the left.
Inhale through the left, close finger, open thumb, exhale.
Inhale, close thumb, open finger, exhale.
Inhale, close finger, open thumb, exhale.
Inhale, close thumb, open finger, exhale.
Inhale, close finger, open thumb, exhale.
And inhale, close thumb, open finger, exhale.

Keeping your eyes closed, release the arm, and find your regular breathing.

Slowly, open up the eyes, extend the legs forward, shake them a little bit and lie on your back for the very best part of this, the final tense and release and relaxation, where you get to absorb all the amazing benefits.

Separate your legs to whatever width makes your lower back happy. If it feels better having the knees bent, go ahead.

We are going to do three sets of tense and release. When I ask you to inhale, you are going to raise every part of your body except the glutes, just an inch off the floor, tense everything up, make tight fists, even squeeze the face to the nose. And when I ask you to exhale, you’re going to drop everything to the ground.

Inhale, lift, tense tense tense, make tight fists, squeeze the face to the nose, tense tense tense and release.
Inhale, lift everything, squeeze squeeze squeeze, squeeze squeeze squeeze and release.
One last time. Lift, tense up as much as you can, squeeze squeeze squeeze and release.

Release all the tension from your toes, feet, ankles, calves, knees. Release all tension from your thighs, your hips, your butt ,your back. Release all tension from your fingers, hands, wrists, forearms, arms. Release all tension from your belly, chest, shoulders, neck.

Relax your jaw, release the tongue from the top of your mouth, relax your forehead.

Relax your face, relax your body. You are completely relaxed, your body is completely relaxed.

And for the next couple of minutes, please bring your attention to the area below your belly button and keeping your eyes closed and your focus there, just breathe.

Feel your belly rise as you inhale and sink as you exhale. Feel your toes and your fingers, your ankles and your wrists. Make small movements.

And on an inhale, bring your knees to your chest and hug them and gently rock from side to side massaging your lower back, rolling over into your right side in your fetal position. And using both arms for support, please come up into the seated position.

When you are up in the seated position, inhale arms up overhead, shoulders down, spine tall, right hand to the ground, extend to the street.

Inhale both arms up, exhale, extend to the create wall. Inhale both arms up, interlace the fingers, turn the palms to face the sky, make your spine as tall as you can. And as you exhale bring the hands to the heart center.

Thank you all so much for being here tonight! Na’maste kala! Which in Greek means, may we all be well!

Na’maste kala! Yay! Great practice guys! Awesome! You did amazing! Lights are coming on, guard your eyes. Practice makes permanent. Practice makes permanent, yes. That’s why it’s important, that’s why it’s important. 🙂 🙂

Namaste kala! Which in Greek means, may we all be well! -Vie and Tim

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