Practice English Speaking&Listening with: 1 Hour Ashtanga Yoga Inspired Vinyasa (Seeking Good)

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- Welcome to Fightmaster Yoga

where it's not about the pose

and you don't have to be perfect.

Hi, I'm Lesley Fightmaster.

Today's class, Ashtanga Yoga-inspired vinyasa,

seeking good everywhere.

Come to the top of your mat, big toes touching,

heels slightly apart, or feet hip-socket distance.

Close your eyes a moment, bring your hands together

in front of your heart, coming into your Ujjayi breathing.

Remember, this is a breath practice.

I've added in a couple new poses,

more vinyasas but always just do what you can.

It's not about the pose anyway.

Take it easy, be compassionate with yourself and breathe.

We're gonna start today in the traditional way

with the Ashtanga opening invocation.

Join me if you know it.

Exhale everything out.

Take an inhale for om.

Om

Vande gurunam caranaravinde

Sandarsita svatma sukhava bodhe

Nih sreyase jangalikayamane

Samsara halahala mohasantyai

Abahu purusakaram

Sankhacakrasi dharinam

Sahasra sirasam svetam

Pranamami patanjalim

Om

Saluting the sun Surya Namaskar.

Exhale the hands down, inhale, reach your arms up.

Exhale, hinge from your hips and fold.

Inhale, halfway lift.

Exhale, stepping or floating back to plank,

float back to Chaturanga, lower from plank all the way

to the floor for the first one.

Inhale, either Cobra or Upward Dog, your choice.

Exhale, stretch to Downward-Facing Dog.

Breathe in here.

The opening chant talks about the benefits

of the practice for you

and we'll do the closing chant later, which talks about

how practicing sends out peace and love to all.

Stretching back here, keep your low belly lifted,

your pelvic floor muscles engaged,

and even out your brow as you stretch back.

Inhale way up onto the toes, exhale everything out,

lightly step or hop forward, inhale to lengthen,

exhale to fold.

Inhale, press with the feet and rise up,

and exhale Samastitihi.

Count the next one in Sanskrit.

Ekam, inhale, reach up.

Dve, exhale, fold.

Treeni, inhale, halfway lift.

Chatvaari, exhale, step to plank and lower

or hop into Chaturanga.

Pancha, inhale, press with the hands and feet,

Up Dog or Cobra, always your choice.

Shaht, exhale, stretching back.

Breathe here for one.

Exhale.

Two.

Exhale.

Gaze between the knees or the feet, three, inhale.

Exhale.

If the legs are straight, firm your muscles, four.

Exhale.

Five.

Exhale.

Take an inhale, way up onto the toes,

exhale it all out, engage the bandhas, step or hop,

ashta, inhale, halfway lift.

Nava, exhale to fold.

Dasha, inhale reaching up and exhale, Samastitihi.

Third one, ekam, inhale, reach up.

Dve, exhale, folding in.

Treeni, inhale, head up.

Chatvaari, exhale, step or float.

Pancha, inhale, press with the hands and feet,

shoulders above wrists.

Shaht, glide back, Downward Dog.

Keep pressing back as you breathe,

gently lifting up low belly and pelvic floor.

Inhale.

Exhale.

Inhale.

Exhale.

Soften around the neck, inhale.

Exhale.

Firm the arm and leg muscles, inhale.

Exhale.

Inhale.

Exhale.

Inhale way up onto the toes.

Exhale it all out, engage Bandhas,

sapta, step or jump, inhale,

ashta, exhale to fold.

Nava, inhale reaching up,

and exhale, Samastitihi, one more.

Ekam, inhale, reach the arms.

Dve, exhale, fold.

Treeni, inhale, lengthen the spine, offer your heart.

Chatvaari, exhale, step or float, Chaturanga.

Pancha, inhale, pressing up.

Remember you can stick with Cobra.

Shaht, exhale, stretch all the way back and breathe.

One.

Exhale.

Breathe, inhale.

Exhale.

Inhale.

Exhale.

Remember, you can always push the Pause button.

Take a break whenever you need one.

Exhale.

Inhale.

Exhale.

Inhale, way up onto the toes.

Exhale it all out, engage your Bandhas,

sapta, step or float forward.

Inhale, lengthen the spine.

Ashta, exhale to fold.

Nava, inhale, reach up, lengthen tall.

Samastitihi.

One more.

Ekam, inhale, oops, sorry, Surya Beej.

Dve, exhale fold, so bending the knees for Chair Pose.

Treeni, inhale.

Chatvaari, exhale, step or float Chaturanga.

Pancha, inhale, pressing up.

And shaht, exhale to stretch back.

Right foot steps back, heel is down.

Inhale, Virabhadrasana I.

Ashta, exhale, lower back down, Chaturanga.

Navasana, inhale, press

through the hands and feet, full breath.

Dasha, exhale, stretching back.

Ekaadasha, the left foot steps back, heel is down,

Virabhadrasana I, knee over the ankle.

Dvaadasha, exhale, riding the breath down, Chaturanga.

Trayodasha, take a breath in.

Chaturdasha, exhale, stretch back, and breathe here.

Inhales and exhales equal in length.

As we move through Surya Namaskar B,

sometimes it gets a little more difficult

to keep your breath steady.

So if you find your breath is getting away from you,

it's a good indication that you need to take a rest.

Gaze between your knees or your feet.

Gently lift the lower belly

and pelvic floor, firming the muscles,

inhale way up onto the toes,

exhale everything out.

Inhale, panchadasha, lengthen forward.

Shodasha, folding in.

Saptadasha, bend your knees, reaching up.

Exhale, Samastitihi.

And again, ekam, inhale, bend the knees, sit back.

Dve, inhale, folding forward.

Treeni, inhale, lengthen the spine, offer your heart.

Chatvaari, exhale, step or float.

Pancha, inhale, press through the hands and feet.

Shaht, exhale, stepping back.

Ashta, right foot steps back, heel is down, Virabhadrasana.

Ashta, exhale, and lower back down.

Nava, inhale, pressing up.

Dasha, exhale, stretching back.

Ekaadasha, left foot steps back, heel is down,

rise up with your breath, inhale.

Dvaadasha, exale, step back and lower,

shoulders no lower than elbows.

Trayodasha, take a full breath in,

opening the front of the body.

Chaturdasha, exhale to stretch back.

And breathing here.

One, inhale.

Exhale.

Inhale.

Exhale.

Taking full breaths, inhale.

Exhale.

Inhale.

Exhale.

Inhale up onto the toes, exhale everything out.

Engage the Bandhas, panchadasha, inhale,

halfway lift, exhale, shodasha, fold.

Saptadasha, bend your knees, drop your hips.

Inhale, arms reach.

Exhale, Samastitihi.

And again, inhale, bend the knees, ekam.

Dve, exhale, folding forward.

Treeni, inhale as head up,

chatvaari, exhale, step or float.

Pancha, inhale pressing up.

Roll the shoulders back.

Shaht, exhale Downward Dog.

Sapta, right foot steps back, heel is down.

Inhale, reaching all the way up.

Ashta, exhale, and lower back down.

Nava, inhale pressing up.

Dasha, exhale, float back.

Ekaadasha, left foot steps back,

heel is down, rising up as you inhale.

Dvaadasha, exhale and lower.

Trayodasha, take your breath in.

Chaturdasha, stretch it back, breathe.

Inhale,

and exhale.

Keep lengthening your breath, inhale,

and exhale.

Engaging the Bandhas, inhale,

exhale.

Steady Drishti focal point, inhale,

exhale.

Inhale.

Come way up onto the toes, exhale everything out,

look past the fingers, engage your Bandhas,

panchadasha, inhale, lengthen halfway.

Shodasha, exhale, fold.

Saptadasha, bend your knees, inhale, exhale, Samastitihi.

One more, ekam, inhale, bend the knees.

Dve, exhale to fold.

Treeni, inhale, head up.

Chatvaari, exhale, step or float Chaturanga.

Pancha, inhale, press through the hands and feet.

Shaht, exhale, gliding back.

Sapta, right foot steps back, heel is down,

knee over ankle, inhaling up.

Ashta, exhale and lower down, full breath.

Nava, inhale pressing up.

Dasha, exhale Down Dog.

Ekaadasha, left foot steps back, heel is down,

rise up one breath in.

Dvaadasha, exhale, lower Chaturanga.

Trayodasha, inhale pressing up.

Chaturdasha, exhale stretching back.

For one,

inhale and exhale.

Spread your fingers wide, breathe, two.

Exhale, press into the base of your fingers

and lift up through the forearms,

taking some weight off the wrists.

Inhale,

exhale, lift your belly and your pelvic floor.

Turn your outer upper arms

toward the back of the mat, inhale,

way up onto the toes, exhale everything out.

Engage your Bandhas, shodasha, step or float, halfway lift.

Ashta, fold.

Nava, bend the knees and drop your hips,

inhaling, Samastitihi.

Hands to hips, step or hop your feet hips-width apart

for Padangusthasana, inhale, look up, lengthen.

Dve, exhale, grab your big toes

with your first two fingers, wrap them around.

Inhale, lengthen the spine, exhale, and fold,

bend your knees as needed, and breathe here.

If your legs are straight, firm the leg muscles.

Squeeze outer hips, inner thighs,

draw the low belly in and up, lift your pelvic floor.

As you bend your elbows, if they do bend,

draw your shoulders up towards your waist,

crown of the head lengthening down toward the earth.

Even breath.

Inhale, halfway lift for Padahastasana,

padas on your hastas, bend your knees as you need to.

Ekam, inhale to lengthen, dve, exhale to fold.

Again, breathing here, draw the lower belly in and up.

If your legs are firmed,

I mean if they're straight,

make sure they are firmed,

and shift the weight toward the balls of your feet.

Again, if your elbows bend, you're using some arm strength

to forward fold, but soften around the neck.

Gentle gaze off the tip of your nose, Nasagra Drishti.

Steady breath, inhale, lift head up.

Exhale, remove the hands, hands to hips,

inhale all the way up,

and exhale, Samastitihi, Utthita Trikonasana,

turn to the long side of your mat,

right leg out, back toes in,

heel to arch, inhale, arms up.

And dve, exhale to come forward and down.

Traditionally, you take the first two fingers

of the big toe of the right foot in your posture.

If that doesn't feel comfortable,

just take your right hand on the shin,

foot, floor, or block and breathe.

Firming the leg muscles but softening the knee joints,

lengthen the side body,

look up at your top hand, Urdhva Drishti only

if it doesn't bother your neck.

Or if you're looking at your hand, it is Hasta Drishti.

Keep the breath steady, look down to the mat.

Inhale, make your way up.

Switch your feet, left leg out, back toes in.

Exhale, hinge from the hip crease to come down,

grabbing the big toe or not.

Stretching up through the right arm,

lengthen through your torso.

Pull up your pelvic floor muscles,

all of those muscles there,

and draw your lower belly in and up

as you extend the torso

from the crown of the head to the navel.

Breathe, steady Ujjayi.

Relax around the neck.

Look down to the floor, inhale to come up, Pavitra,

square up your hips and shoulders to the back wall,

line up heel to heel or wider.

Right hand to low back, left arm up, inhale,

hinge from the hip crease,

bring your hand to the inside

or outside of the foot, or to the shin.

Pull the right head back, lengthen, inhale,

twisting, exhale, reach up through the left arm if you wish.

Keep your hips level.

So remember, twisting from above the waist.

So squeeze those outer hips, inner thighs,

as if you're holding a yoga block or a rolled up towel

between the inner thighs

and pull the belly in and up.

Ground down through the big toe mound

of the right foot and the outer edge of the back foot,

firming those muscles for stability.

But the Bandhas are the real stability.

Take your left hand to the low back, inhale, come on up,

and switching sides, so walk your left foot to the left line

of heel to heel or wider, right arm is up, inhale.

As you exhale, take it inside or outside

of the foot or to the shin.

Pull the left hip back, lengthen the spine, inhale,

exhale, reaching up through the arm, or not.

So remember, keeping the hips level,

it's not an easy thing to do for some of us.

I had a hard time with this one for a long, long time

and finally, finally figured it out.

But it really helped me a lot

to engage my Mula Bandha,

the pelvic floor, by lift all of those muscles,

squeezing the inner thighs towards center,

the outer hips toward center,

and engaging Uḍḍiyana Bandha, the low-belly lock.

These will really help to stabilize you.

Bring your left hand back down,

inhale to come up, exhale, Samastitihi.

Utthita Parsvakonasana, take a bigger step to your right,

right leg out, back toes in, heel to arch.

Arms up, inhale, bend the right knee over the ankle,

right forearm to thigh, reach left arm up and over.

Staying right here or option to take the right hand down

to the mat or a block.

Now stretch from the outer edge of your back foot

through your fingertips and lift up

through the back inner thigh.

Ground down through the front heel as you breathe here

and don't forget, Bandhas, Bandhas.

They do help, but only if you use them.

Continue to practice engaging.

So it's Urdhva Drishti looking up

unless it bothers the neck.

Look down to come up, inhale, straightening the right leg.

Turn the left leg all the way up,

exhale, bend the knee, lean forward,

take left forearm to left thigh, right arm up and over.

And stay here, or if you'd like to go deeper, left hand down

to the little toe side of the foot or a block.

Stretching all the way through the side body,

also stretch through the bottom side of the torso.

Press the outer edge of the back foot,

outer ankle, pressing in and up,

and lift the back inner thigh up.

Make sure that knee, front knee's over the ankle,

lined up with the middle toes as you're breathing here,

Ujjayi, and engaging Bandhas.

Look down to come up, inhale, Pavrita.

We're gonna take the twist,

turn to face the back of the mat,

walk your feet heel to heel or wider,

hips and shoulders square to the front,

then bending your right knee,

bring your left arm across, pressing palms together.

Back heel is traditionally down

but if it bothers your back knee, pick up that back heel.

Option to go deeper by taking the right hand down

to the little toe side of the foot or a block.

Reach the left arm up and over,

spinning your tricep down.

Do your best to keep your hips square.

It's much harder here when the front knee is bent.

Do what you can.

Firming through that back leg,

firming your Bandhas as you breathe.

Looking down, inhale, come up.

Windmill around to the front of the mat,

walking left foot over to the left,

line up heel to heel, or go wider.

Exhale, bend the left knee over the ankle,

taking right arm across, press the palms together.

Remember, you can pick that back heel up

if you're having any pain in the back knee.

Stay palms touching, or if you like to go deeper,

the left hand comes down,

sorry, right hand comes down, the left arm reaches over.

So we wanna try to get this same amount of steadiness

and strength in each pose coupled with ease and comfort.

It's a 50/50 blend, so steadiness,

strength, Bandhas, Bandhas.

You can always count on the Bandhas for that.

but ease and comfort might be challenging.

So soften the neck and jaw.

Inhale, come on up.

Exhale to the front, Samastitihi.

Prasarita Padottanasana, stepping again to your right.

Feet are wide, toes pointing in.

Today we'll take C and D.

So inhale, arms shoulder height,

interlace fingers or hook thumbs.

Firm the legs, inhale, look up.

Hinge from your hip creases, exhale to come forward.

Crown of the head is lengthening toward the floor

and if the weight is all in your heels,

which most times it is,

shift it toward the balls of your feet,

and now return to Bandhas and breath.

Allow your breath to softly open your shoulders

and just bend your elbows a little bit

so they're not locking.

Nasagra Drishti, gaze off the tip of your nose.

Don't forget squeezing outer hips

and inner thighs as you come up

with a long spine, inhaling,

and then we'll take the D position.

So inhale, arms out, exhale, hands to hips.

Open the chest, look up, lengthen, inhale,

exhale, fall forward and grab your big toes

with your firs two fingers, wrap 'em around.

Lengthen, inhale, and fold, exhale.

If it doesn't work to reach the toes,

hold onto your legs.

As the crown of the head moves toward the floor,

lift the shoulders away from the ears.

Remember, steadiness and strength,

Bandhas, engaging your muscles,

ease and comfort, breath, shoulders, jaw.

Gaze, shifting the gaze gently

just off the tip of the nose.

Firm outer hips and inner thighs.

Inhale, head up, exhale, hands to hips

and inhale all the way up to center,

and exhale to Samastitihi.

Inhale, take the arms out to the sides,

press fists or palms together.

Step your right foot back, pivot,

face the back of the mat,

line up hips and shoulders.

Make sure they're level.

So heel to heel or wider, look up, inhale,

fold, hinging at your hips, exhale.

Pada Drishti, gaze toward your big toe

and pull your right hip back and level hips.

So if you feel wobbly

or your back knee is not feeling good in this pose,

walk your right foot more to the right,

and turn your left toes more

toward the left back corner of your mat.

Keep your collar bones wide,

opening the heart center.

Inhale coming up, keep the hands turned

and face the front of the mat.

Walk the left foot to the left,

turn the right toes toward the right corner

of the front of the mat.

Look up, inhale, hinge from your hip creases,

exhale forward.

Pull the left hip back as you ground down

into the big toe mound of the left foot.

Firm the leg muscles, pressing calves to shins.

Pulling up gently on the kneecaps without locking them,

and then firming the leg muscles all the way up

into the hips, outer hips in, inner thighs squeeze.

Pull the belly in and up, lift the shoulder heads.

Breathe.

Inhale, making your way up,

and to the front of the mat, Samastitihi.

Time to balance.

Take your feet hips-socket distanced apart.

Take your right foot up for Tree Pose

anywhere above or below the knee,

or take right heel to navel for Half Lotus.

If you're taking Half Lotus,

point the right knee down, bring your right arm behind you,

hold your left arm, or if you can reach your toe, take it.

If you have your right toe, then exhale, slowly fold.

You can also hold a strap to grab that toe with your hands.

Or stay with Tree Pose, it's a beautiful modification.

Let your head go.

Pull your belly in, lift the pelvic floor muscles here

regardless of what modification you're taking.

Gaze softly.

Keep a steady Drishti, inhale as head up if you're down,

exhale, come all the way up, and release second side.

Ground through the right leg,

left leg comes up either Tree Pose,

you can always keep the ball of the foot on the floor

or take the foot above or below your knee, stay,

or a Half Lotus, left heel toward navel,

pointed down to the earth.

Bring your left hand behind you, hold your right arm,

or take the toe, use the strap if you like.

Inhale, lengthen, exhale, slowly make your way down.

It's a little tricky to do that forward fold.

Do what you can.

Firm the muscles in the standing leg.

Dropping that left hip down,

and pulling in the lower belly, or Uḍḍiyana Bandha,

engaging your Mula Bandha,

pelvic floor muscles, outer hips, inner thighs.

Breathe, steady gaze, steady Drishti.

Inhale as head up, exhale,

make your way all the way back to Samastitihi.

Utthita Parsvakonasana, so bending the right leg,

you're gonna hold onto the shin

and you can stay there the whole time.

Don't have to straighten the leg, or, taking the big toe

with your first two fingers wrapping around,

or using a strap.

Left hand is to left hip, steady gaze, lots of Bandhas.

Breathing here.

If you come out, no big deal, just come back in.

Open the right leg to the right,

shift your gaze over your left shoulder if possible.

Keep that standing leg firm.

Squeeze the outer hip in,

and keep dropping your right hip down.

As you inhale, bring the leg back through center,

hold it up as you exhale, hands to hips, breathe.

Pull the belly in, lift the pelvic floor.

Keep your shoulders above your hips.

Try to not lean back.

One more breath here,

and the leg can be as high as what's comfortable for you,

and release it.

Shaht, left side, right foot down, left foot up,

holding the shin, staying here is beautiful.

Do what works for you.

Taking the big toe with the first two fingers

or using a strap to extend the leg,

dropping the outer hip down as best you can,

squeeze the right hip in, firm that leg,

use your Bandhas as you breathe, steady gazing point.

See if you can relax your shoulder.

As you exhale, start to open the leg

to the left, looking right,

or keep your gaze steady where it was.

I know that can be tricky to shift the gaze.

Inhale, take the leg back to center.

Hold it up but release the foot.

If the knee was bent, you can straighten it out.

Pull the belly in, firming both legs and breathing,

steady gazing point.

Another breath here, and release.

Shoo, glad that's over. (softly chuckles)

Back to Samastitihi at the top of your mat.

Inhale, reach your arms up, exhale to fold.

Inhale, lengthen, as you exhale, step or float Chaturanga.

Inhale, press through the hands and feet, Up Dog or Cobra,

exhale Downward-Facing Dog for Utkatasana.

So inhale way up onto the toes, exhale it out.

Keep your hips high, engage your Bandhas, step or hop.

Inhale, bend the knees, drop the hips, Chair Pose.

We'll hold this one.

You can press your palms together at the top.

That doesn't work, keep arms shoulders-distance apart,

sinking weight into the heels and engaging Bandhas.

Urdhva Drishti, looking up or,

that doesn't work on your neck, look forward.

Now see what you can relax, palms together as you fold,

take a forward fold or knees to armpits.

Pick it up Bakasana, shifting the weight forward slowly,

feet together, lifting them up towards your buns.

Keep the gaze forward, step or float, Chaturanga.

Pancha, inhale to press up,

and shaht, exhale, stretching back.

Virabhadrasana, step the right foot up,

spin the back heel down for Warrior I.

Pull your right hip back, send your left hip forward.

Make sure the knee's above the ankle.

Again, you can reach up, palms touch,

or keep the arms shoulders-distance.

But soften around the neck.

Draw in and up through Uḍḍīyana Bandha, low belly.

That will help to lengthen through your lower back.

Also, you know it, Mula Bandha.

So taking the other side, pivot on your mat.

Be sure to walk your left foot to the left a little bit,

and bend the knee.

Your feet are lined up heel to heel or wider,

especially if your hips are tight, go wider.

Remember to take care of that back knee.

So point the toes toward the front corner of the mat.

If the toes don't come enough forward, it'll hurt the knee.

Bandhas and breath.

Now hands to heart, we're going to go in to Warrior II,

so line up heel to arch and extend your arms out.

Now the hips are opening.

Make sure your left knee is above the middle toes

and above your ankle.

Press your back thigh back and lift your back inner thigh up

as you engage your Bandhas,

breathe, and then find something to relax.

Can you relax half of your pose?

It's challenging.

Other side, so pivoting the legs,

turning the right leg out,

bend in second side, knee is over ankle.

Point it over the middle toes.

Back arm as high as the front,

lengthen through the torso, lift the chest.

Soften around the neck, Bandhas engaged, Ujjayi breath.

Windmill the arms down and step back to plank

as you lower Chaturanga.

Inhale, press through the hands and feet, full breath in.

Exhale, gliding back.

So we'll come way up onto the toes, inhale, exhale it out.

Keep your buns up, step or float to seated.

Extend the legs, pull your toes back, Dandasana.

Breathe here but keep your belly lifted.

Through the seated poses,

if it's hard to sit up straight,

you can always sit up on a folded blanket or pillow.

Press your heels down into the earth

as the toes pull back to firm the legs.

Reach forward for the toes or the legs, inhale,

exhale for Paschimottanasana.

Keep your steady Drishti, either looking toward the feet.

If you're down a little lower, keep it at your shins.

And instead of letting your back round,

try to lead with your chest as best you can.

Inhale, head up,

exhale, take it a little bit deeper if possible,

continuing your steady breath.

Firming those legs, engaging the Bandhas.

Steady Ujjayi.

Inhale, head up, exhale release.

Bring your hands just in front of the hips.

Pick it up and stay or float back, Chaturanga.

Inhale, pressing up.

Exhale to stretch back.

For our Poorvottanasana, come onto the toes,

exhale everything out, step or hop, inhale, sit.

Bring your hands behind you with your knees bent,

Reverse Table, or the full Poorvottanasana,

the legs are straight, pick it up, and lift your chest.

Lengthen your sitting bones towards backs of knees,

engage your Bandhas,

try to press your feet flat down into the floor.

Let your head go back but if it doesn't feel right,

then lift your chin.

Chin in to lower, hands just in front of the hips,

cross the ankles, pick it up,

and step or float back or you can stay sitting.

Inhale, pressed Up Dog, exhale, stretch to Down Dog.

So this is where there are more vinyasas.

Way up onto the toes, exhale everything else, step or hop,

inhale, extend your legs so you can bend the right knee

and take it just above the left knee or take Half Lotus.

Right arm behind your back, left hand reaches for foot,

exhale to come forward.

If you can grab your toe through Lotus, then do that.

Otherwise, hold your shirt,

Ardha Baddha Padma Paschimottanasana, breathe.

Gazing toward the foot,

or if you're down lower, the shin.

Steady gaze, steady breath, Bandhas.

Head up, inhale, cross the ankles, pick it up.

Stay where you are or float back, Chaturanga.

Inhale, pressing up.

Exhale to stretch back.

Inhale onto the toes,

exhale it out, Bandhas, step or hop.

Inhale, back to seated, extend the legs

so the left foot can come above the knee or heel to navel.

Take it across, left arm behind

as your right hand reaches for the foot.

Exhale coming forward.

Breathe.

Steady gaze, engage your Bandhas.

Try to roll your left shoulder away from the mat

and soften around your neck and soften your jaw.

Always back to the breath, inhale, head up,

and exhale, release.

Cross the ankles, pick it up,

stay or float back Chaturanga, exhale.

Inhale pressing up,

exhale to stretch back.

Tiryam-Mukha, come way up onto the toes,

exhale everything out, hips high,

step or float, inhale, sit.

Extend your legs, bend your right knee back,

heel to the outside of the hip,

reach for your left foot, inhale, extending exhale.

If it hurts your knee to bend your left knee back,

try to prop your right hip up with a block or a blanket.

If that doesn't work still,

then both legs forward is perfectly wonderfully fine.

Wherever you are, breath, Bandhas, Drishti.

Inhale, head up, cross the ankles, pick it up,

stay or make your way, Chaturanga, exhale.

Inhale, press up,

exhale, glide back.

Way up onto the toes, inhale, exhale, hips high, Bandhas,

step or float back to sit, extending the legs.

Bend the left knee back, heel to the outside of the hip.

Reach for the right foot, inhale, lengthen,

exhale, extend forward any amount.

Just remember, take care of that bent knee.

Sit up on a block underneath the right hip.

If that doesn't help, both legs forward.

It's never ever worth hurting your body over a yoga pose.

Not once, not ever.

Compassion, practicing Ahimsa,

no harm to your body, no harm to your mind.

Inhale as head up, exhale to release.

Cross your ankles, pick it up,

and stay or float back, Chaturanga, exhale.

Inhale, press up,

exhale, stretch back, way up onto the toes, inhale.

Bend the knees, hips high,

exhale, Bandhas, look up, step or hop to sit.

Extending the legs for Janusirsasana.

Right foot to the inner left thigh.

Reach for the left toes as you inhale, lengthen,

exhale, extend.

The Drishti for this pose, traditionally,

is called Bhrumadhya Drishti

and it's looking up toward the middle

of your forehead where your third eye is.

It's kinda that look that you get when you're in trouble,

like if your dad's mad at you. (softly chuckles)

Or you can gaze toward the foot.

Keeping a steady Drishti is just part of the practice.

Head up, inhale, exhale, release.

Cross the ankles, pick it up, stay or exhale, Chaturanga.

Inhale, press up.

Exhale, stretch back.

Way up onto the toes, inhale, exhale it out.

Bandhas, look up, step or hop to sit.

Straighten the legs and then bend

your left knee, Janusirsasana.

Reaching for your ankle or your foot, come forward.

Remember, you can use a towel, yoga strap as well.

Never matters how deep you get.

If this pose bothers your knee,

I forgot to say on the other side,

but you can pad up underneath the knee,

or sorry, underneath the thigh, folded blanket or a block.

Release tension around the neck as you breathe.

Inhale as head up, exhale to release,

cross the ankles, pick it up, stay or float back,

Chaturanga, exhale.

Inhale, pressing up.

Exhale back.

Inhale, up onto the toes.

Exhale, hips high, Bandhas, step or float, sit.

Extend the legs, Marichyasana A,

arm wraps around, left leg stays bent,

or today, option to do B.

You can take your left leg into Half Lotus

or onto the floor, and then wrap.

Folding forward either way.

And try and roll your left shoulder away from the mat

as you extend forward.

Breathe, Bandhas, gazing off the tip of the nose.

Relax your jaw, inhale, come up.

Cross your ankles, pick it up, stay,

or make your way back, exhale, Chaturanga.

Inhale, opening the front of the body, Upward-Facing Dog.

Exhale, Down Dog.

Inhale, way up onto the toes,

exhale it out, Bandhas, keep your hips high,

step or float, sit, extend the legs, second side.

Bend your left leg and wrap your arm around it

or take Half Lotus with the right leg

and then bend, or that right foot can be on the floor,

kind of like a Janusirsasana right foot, folding in,

and rolling that left shoulder away from the mat if you can.

Extending forward any amount, breathe.

Engage your Bandhas.

Gaze off the tip of your nose gently.

Inhale as head up, exhale to release

and cross the ankles, pick it up,

stay here or back to Chatvaari position Chaturanga.

Inhale, press up, exhale, Adho Mukha Svanasana.

Inhale up onto the toes, exhale it all out,

hips high, Bandhas, step or hop, sit.

Marichyasana C, bend the right leg,

right hand behind, left arm up, inhale,

take it across and twist.

Keep your left left active

so you can stay right here, taking the arm across,

or you can also reach around

and clasp your hands behind your back.

It's not easy, don't hurt your shoulders or your knee,

just an option.

Remember, every inhale, lengthen.

Every exhale, rolling the right shoulder back.

Inhale to center, exhale, release, cross your ankles,

pick it up, stay or float back.

Inhale, pressing the front of the body open, exhale back.

Inhale onto the toes, exhale empty,

Bandhas, step or hop, inhale to seated.

Left side, bend the left knee,

left hand behind, your right arm up, inhale,

exhale, bring it across.

Make sure the right leg stays active.

Keep that heel pressing down.

You can stay right with this the whole time.

If you wanna play with wrapping,

you're gonna lean forward a little bit

to wrap that leg with your arm

and take your other hand behind and clasp.

Breathe, sit up tall as you inhale,

engage in your Bandhas,

inhale, head to center.

Cross the ankles, pick it up,

and then just sit back down, Navasana.

Sit up nice and tall, knees bent or straight.

Feel free to hold onto the legs.

Breathe here, lots of Bandhas.

Keep the chest lifted.

Now hands in front of the hips, pick up anything at all,

maybe the feet for a moment.

Second one, knees can be bent or straight,

and remember, you can have your hands down

and you can always hold on behind the legs.

But do keep your back long, don't let it round.

Pull the belly in and up, cross the ankles,

pick up anything at all, sit back down.

Last one, pick it up, knees can be bent or straight.

Do the modifications that work best for your body.

Keep lifting the chest, pull the belly in,

pelvic floor muscles engage,

outer hips, inner thighs engage.

Cross your ankles, pick it up, and lie down,

Bridge Pose or Urdhva Dhanurasana.

Heels under the knees, toes in a little,

inhale, lifting into Bridge Pose,

or if you're going all the way up, hands by the ears.

Pause at the crown of the head and then press up.

Lengthen sitting bones to backs of knees,

inner thighs spin down, Bandhas here,

steady breath off the tip of the nose.

Steady gaze off the tip of the nose,

steady breath through the nose.

So in this practice, we don't really rest between very much.

So we can do another Bridge Pose

or you're taking Urdhva.

Come onto the crown of the head,

line up wrists and elbows, and then press up.

Make sure the toes still turn in toward one another,

and spiral those inner thighs down.

Lengthen sitting bones to backs of knees,

press your shoulder blades toward your chest

as if someone's pulling you in opposite directions,

lengthening the front of your body.

Come down to the crown of the head

or you can come all the way down for a moment,

walk your hands in, perhaps,

and come up again into Wheel Pose, Urdhva Dhanurasana.

Breathe, keep lengthening,

lifting those frontal hip points toward the low ribs,

press the shins toward the front of the mats

and the forearms toward the back

of the mat the way that you're looking.

Chin into chest, lower down, hug your knees in,

Apanasana, rock a little bit here side to side.

Roll to your right to come up,

or rock yourself up to seated,

go ahead and take two or three rocks if you want to.

Sitting up in Dandasana, heels pressing down,

reach for your legs or your feet, inhale, lengthen,

and exhale coming forward, fold.

And breathe.

Gazing toward your feet,

relaxing around the neck and the jaw.

If your hamstrings feel tight,

feel free to bend your knees a little bit on this one

so you can get a good stretch in your low back.

Moving the energy with the breath, inhale as head up.

Point your toes, use your hands

to lower down if you have back issues

or just lower all the way down.

Lift your legs up toward the sky, keeping hips on the floor,

or lifting up a little, or rolling the shoulders under

and lifting the legs into shoulder stand.

If it hurts your neck, no shoulder stands for you.

Make sure to keep your hips on the ground.

Keep your neck long, it's important.

Pull your belly in and lift your pelvic floor.

My shoulder stand is not as straight as it used to be

because of my neck, so you've gotta take care of your body.

Slowly bring your feet to the floor,

and lift your hips.

I could make my shoulder stand straight,

but it would hurt my neck.

So that's why I take care of my body.

It was from a rear-ending several years back.

Keep lifting the hips.

Now allow your knees to bend maybe a little bit

or maybe all the way down toward the floor and squeeze.

This is Karnapidasana.

You can also hold your lower back with your hands

if you feel any wobbliness.

I don't know if that's a word. (softly chuckles)

Palms flat, start to roll out slowly.

Put your palms underneath your buns,

protect your back and get you set up for Matsyasana.

Come up onto the forearms and look back,

crown of the head lengthening toward the mat,

may or may not touch, doesn't matter.

Engage your Bandhas and breathe.

Gaze off the tip of the nose.

Legs are firm,

soften your jaw and your breath.

Keep it comfortable.

Now remove your hands from underneath your buns,

lift your legs, press your palms together,

and if this doesn't work for your body,

then stay with Fish Pose, Matsyasana, the one we just did.

Release, hug your knees in.

You can roll to the right to come up

or rock yourself all the way up,

and then pick it up, step or float back for Chaturanga,

inhale, press into Upward-Facing Dog, exhale to Down Dog,

and from here, way up onto the toes,

inhale, exhale it out, we come to the knees.

Pada Hasta Sirsasana headstand,

so make sure you're on the crown of your head

and option is Dolphin Pose and Dolphin Plank Pose.

Dolphin Plank will really build the muscles for headstand.

Otherwise, elbows no wider than shoulders,

go to the wall, take one leg to the wall first

and then let the other leg follow.

If you are okay with practicing in the middle of the room,

then start to lift your hips, lift your legs,

your hips go back past your shoulders and legs come up.

Do not ever, ever kick up into a headstand.

You must lift into it.

It is unsafe to kick into it.

Remember, about 30% of the weight on the head,

so press onto your forearms and your elbows

and lift your shoulders up and engage your Bandhas.

Coming out, come out slowly,

either one leg at a time from the wall,

or in the middle of the room, practice both legs at a time,

lots of Bandhas engaged, and then Child's Pose.

Take a Child's Pose after your headstand

so that you can just return

to not being dizzy, and from here,

step back to plank, Chaturanga, exhale.

Inhale, pressing up,

exhale, stretching back.

Let your head go a little bit here,

just moving in, especially if you did any headstanding.

Come way up onto the toes, inhale, exhale it out,

looking forward, step or float to sit.

For our last three poses, sitting with your shins crossed

or take your right leg into Half Lotus.

Left leg can be on the floor

or left leg on top for a Full Lotus.

Hold your elbows behind your back

or if you can reach your toes,

grab them and fold forward, Baddha Padmasana.

Bound Lotus, sealing in the benefits of our practice,

this pose has a lot of wonderful benefits, however,

you get the good benefits if you can stay in it a long time.

I read about people staying in this pose for hours.

I don't know, I don't think I can do it.

Inhale, come up, first finger

and thumb together, Gyana Mudra.

Close your eyes and breathe,

connecting with your innate internal source of wisdom.

Our last Lotus is uprooted.

So if you're in Lotus, everything will come up.

Otherwise, just pick up your buns,

keep your shins crossed,

maybe your feet will come up a moment.

Keep pressing down, lifting up,

Bandhas, Bandhas, Bandhas, Bandhas.

Look forward, don't let the head drop,

breathe, keep breathing.

If you are in Lotus, lift the knees gently.

It's a very powerful pose.

Release, sitting down, you can lie right

into Shavasana from here, or one more vinyasa.

Onto the knees, elbows in,

lifting your legs, stretching back, Chaturanga.

Inhale, Upward-Facing Dog, exhale, Downward-Facing Dog.

And I'm going to fix my mat, come way up onto the toes,

inhale, exhale it all out, look forward,

step or hop to sit, lie down for Shavasana.

Lengthen your lower back, shoulder blades away from ears.

Now natural breathing, just relax.

And usually we do the closing chant while we sit,

but I thought today I'll do it while you're in Shavasana.

It's the Mangala Mantra

and it is done for the benefit of enriching the world,

sending out love, light, and peace.

Inhaling for Om.

Om

Swasthi prajabhyah

Paripalayantam

Nyayena margena

Mahi mahishaha

Gobrahmanebhyaha

Shubhamastu nityam

Loka Samastha

Sukhino Bhavanthu

Now quiet mind, quiet body.

Shavasana rest.

If you want a longer Shavasana,

I do not blame you, push the Pause button.

Otherwise if you're ready, start to stretch

through the arms and legs, moving hands and feet.

Bend the knees, roll to your right, pause.

Acknowledge yourself for this wonderful work

that you are doing,

you did a great job.

Sit up nice and tall, hands together,

hands to your forehead,

reminding you to have clear and loving thoughts.

Hands to heart center, reminding you

to have clear and loving intentions.

Hands to your mouth,

reminding you to have clear

and loving communication sending positive energy out

to all beings everywhere, namaste.

If you enjoyed today's class, try this Ashtanga intro class.

A lot of people love it.

And did you know that today's class is part

of my Hatha Yoga Joy 30 Day program?

For the entire program, click this playlist.

The Description of 1 Hour Ashtanga Yoga Inspired Vinyasa (Seeking Good)