Power Vinyasa: Level 3
Hey, Yogi, it's bright. Welcome to the Level three power in Yasa practice. We're gonna move together for 30 minutes, really working up some sweat, getting into some arm balances and inversions. Let's get started. Let's get started into Dawson A mountain posts standing with your feet hip distance apart. Take your hands by your side. Lift your gaze just slightly. Take a deep breath in and sigh it out. Allow the shoulders to rest down your back. Broadened across the collarbones. Find your strong legs. Here, Lift the quads. Dry your navel in inhale. Sweep the arms out. Come up. Bring the palms to touch, interlaced all the fingers with the thumb and the index. And as you inhale, reach the arms back until the inner biceps air wrapping around your head. Keep the naval drawing in as you inhale. Lift the heart up just a little bit higher and exhale, Folding all the way down into Luton Asana. Bring your fingertips underneath your shoulders, inhale to a flat back place of micro bend in the knees ...
and exhale. Fold over your thighs, allowing the crown of the head to relax down towards the mat. Grab ahold of opposite elbows, you could begin to sway from side to side, since I was one of my favorite poses to start my practice in most of my daily chores and routines, have me sitting in a car at a desk, so using routine asana to really open the back muscles and the hamstrings begin to straighten your legs, lift your kneecaps up, find some toning in the quadriceps, says the sits bones rise towards the sky. Inhale, really lengthen the sides of the waist. Try to get the crown of the head to reach down towards the mat, and as you exhale, draw the ribs and the naval in inhale fingertips underneath your shoulders. Find a flat back, step back into plank pose as you exhale. I like to get started with a plank pose, Really just a warm up my arms, my core, my legs. But almost imagine that I'm in a tabletop because it's a really great place to see your hands and your hands or what you're going to be balancing on quite a lot in this practice. So make sure their shoulders distance your index fingers forward is fine. It's great for those of you with tighter shoulders. Or you can go more traditional with the middle fingers forward from the forums, and so squeeze in with the hands to and spread the shoulder blades, wide ribs and naval draw in. Squeeze the inner thighs in as the glutes engage. Take a deep inhalation here. We've been here for a little bit. You got it. Stick out your tongue side out. Inhale once again, exhale downward facing dog. Make sure you're still gripping with the fingertips. I don't really ensure that your forearm muscles are engaging, then hugged the forearms in to find your biceps engaged as well. And really straighten the arms so the triceps engaged. Spread your shoulder blades wide. Draw the ribs in the naval in inhale. Rise high to your toes. Impressed the outer hips back so that you find a bit more space and length in the torso. Then press the heels down towards the earth. It doesn't quite matter if they touch or not. Just find that rooting action. Now we're gonna move. We're gonna work hard if at any time you feel like you need to rest, feel free to come into a child's post inhale shift back into that plank pose where we started. Make sure that the heels and the balls of the feet airlines shift all the way forward. Very tips of the toes Exhale. Check. Teranga. Inhale upward facing dog. Exhale downward facing dog. Great job. Bring your feet together. We're going to do to Morven Knossos, but challenge yourself a little bit further. Inhale, Reach your right leg up and back. First, bend the knee, open the hip. This is a great way to really open the front of that right leg, but at the same time funding length into that left calf and hamstring. Square your shoulders. Draw the naval and engage your core, and now straighten your right leg. Point the toes and square your hips. So really roll the inner right thigh up towards the sky, then inhale. Shift forward into a one legged plank. Squeeze the inner thighs in towards one another. Exhale one leg. Teranga Inhale. Put both feet down upward. Facing dog. Exhale downward facing dog. Let's do the other side feet together. Inhale left leg rises bend. The knee opened the hip For now, I'm just observe what happens when you're doing one leg positions. Is that your body tends to kind of let the front body go and you tilt towards one side. But even though you're bending the knee and opening the hip of that left leg, I want you to square your shoulders. Do your best to engage the outer right hip draught back and in and pull the navel in. Engaging. The center of the body's gonna help everything else engage, then inhale. Straighten your left leg square your hips shift forward into plank, as if that left foot is on the ground. Nice and solid. Lower down shudder. Run. Inhale upward facing dog. Exhale downward facing dog. Great job. Bring your feet together. Firm the thighs into one another. Look forward as you inhale. Rise high to your toes and bend your knees. Now this is your landing position. We're going to take a couple of cannonball pikes just to get our arms nice and strong and our body our minds warm for jumping forward. Inhale, exhale. Jump up, kick your heels to your butt and lend back where you started. One more time. Inhale, exhale. Jump up, kick your heels to your butt and land back where you started. Now see if you can jump up. Same thing. Kicked the heels to the but but land at the front of the map as softly as you can't inhale. Do a flat back Exhale to fold. Probably feels really good to be off your arms In hill, rising all the way up towards standing. Gazing up a za palms touch, turn the palms out as you exhale. Sweep your hands behind your back, interlace your fingers. Press the palms together. Keep a little bending the elbows, but open the shoulders and reach your knuckles down. Inhale, lift the heart up high. Exhale, fold down just like this, getting a little relief across the front of the shoulders, sweeping your hands down towards the mat. Inhale to a flat back straight arms. Step your feet back just a bit and plant your palms flat down. If you can't quite get there, put a little bend in the knees. You want at least a rulers distance or more between the toe tips and the heels of your hands. We're gonna do the same thing we just did to jump forward. But we're going to take to Cannonball Pikes here, and the 3rd 1 will jump back into cheddar. Ranga, push down through the hands, pulled the ribs in the naval in gaze between Uris, inhale to the toes and Ben journeys. This is your landing position. Jump up. Kick your heels to your butt, land back down and again jump up, kick your heels to your butt. Land back down on this last one, jump up, then punch forward in land in Chattanooga to your best ability. Do your genius downward facing dog. Now remember, although it's a level three and within a level three were doing some things that are quite challenging. Even if you're not quite there yet, just follow along to your best ability. Do what you can modify. Any time we do a handstand, you can always be at a wall or just skip it and enjoy the practice with me. Take a deep inhalation. Sigh it out. Bring your feet together. Will take three rounds of Suriname. A scar, a jumping forward, just one jumper. Jump back and forth. Look forward as you inhale to the toes. Bend the knees and as you jump, bring your heels to your butt and try to land a softly as you can inhale to a flat back. Exhale to fold Inhale, rise, Exhale Hands behind your back. Interlace your fingers, press the palms, inhale toe Lift the heart up high Exhale, folding all the way down, sweeping your hands down towards the mat. Inhale to a flat back. Plant your palms flat down, Rise to your toes, Bend your knees. Kick your heels here but and land back in Chad Aronda Vin Yasa Downward facing duck breathing Here. Feeling your strong straight arms, Bring your feet together. Inhale. Look forward. If you're feeling like when you're jumping forward, you're not getting enough height. You might even shorten your stance. Come to the tones. Bend your knees and exhale. Kick your heels to your butt and landis softly as you can front of the map. Flat back, inhale, exhale ful, Inhale rising up and exhale. Hands behind your back. Interlaced your fingers, press the palms. Inhale. Lift the heart of high release attention in the front of the shoulders and exhale. Fold all the way down. Sweep your hands down towards the mat, inhale to a flat back. We're starting that last round. You got it. Plancher palms flat down. Rise to your toes bend your knees and exhale heels, too, but landis softly as you can. Cheddar Rhonda through your vineyard. Ossa Finding your downward facing dog All we need to do to finish this round is jump forward. Maybe you're finding a bit more success by shortening your stance, meaning walking your feet just slightly forward towards hands, bringing your feet together, firming the size in. Keep your navel and look forward as you inhale to your toes. Bend your knees. Kick your heels to your butt. Land softly front of the map. Inhale flat back. Exhale to fold. Inhale rising all the way up towards standing this time, hands to your heart as you exhale. Close your eyes. Take a few deep breaths here. Let's take a clearing breath before we move on to some Syrian nomis. Karbi, take a deep inhalation through your nose. Sigh it out, open your eyes. Take your hands by your side, bend your knees and tap the ground seat. Make sure you go low enough and then inhale, reaching your arms up into Curtis in a chair post, looking down and making sure you can see your toe tips. Move the shins back So the weights in the heels, then try to squeeze your butt to find a little more stability in the lengthen the spine, gaze forward. Now find a focal point and inhale. Rise up to the balls of your feet as high as you can. Keep hugging the inner heels into one another as you slowly bring your seat all the way down to the heels. Open your knees out wide. Plancher palms down onto the map, making sure you have a nice shoulders distance between your hands. Index fingers forward. Lift your butt up round your upper back, put a little bend in your elbows to create a shelf with the triceps and work your kneecaps as high as you can on those triceps. Begin to lean forward until there's more weight in the hands and the feet. Lift your left foot up, point the toes and bring the heels to your butt and do the same thing with the right if possible. If you're working on balance here, you can do one foot at a time. If you can balance begin to really protract the shoulders pushed to the hands, maybe straighten your arms in him and exhale. Jump back chat, Teranga, Inhale upward facing Doc and Exhale Downward facing dog. And if that jump back was more like a pla Pak know that that's perfectly fine you got there. Then get back to downward facing dog. When you're ready, take a deep inhalation Here. Let it go, hon. Bring your feet together. Inhale, Reach your right leg up and back. Keep that right like straight Exhale. Bring your right knee forward between your elbows, then pushed to the hands. Lift your hips. Oppa's high as you can and challenge yourself by keeping both hands flat. As you step your right foot forward, place your left knee down onto the ground and then inhale. Reach your arms up on Johnny Ascena. Firm the inner thighs into one another. Take a deep breath, interlaced all your fingers but the thumb and the index and move your arms back next to the sides of your head, just like you did in the beginning of practice. Lift your heart up nice and high as you lean back. Keep firming the inner thighs in inhale and exhale. Place your hands down. Scoot your left knee back. Straighten your right leg. Flex your right foot in tow, Arte Hanneman! Awesome! You can always stay here in this half position. If it's available to you, you can move your right heel. Forward your left heel back and come into your full Hanuman doing your best to square your hips, flexing your right foot. Inhale Feli and Exhale Folding down If you're a Arte Hanneman. Same thing folding down over that right leg. I'm taking a few breaths here. Taking a moment just to feel what your hamstring has to offer you minor. Pretty sore right now. Fingertips underneath the shoulders. If you're in full Hanuman, Come on back toe Arte Hanneman Asana and from our Tiananmen Ossana, step onto your right foot and lift your left leg up into a standing splits. Grab a hold of your right ankle with your right hand. Draw that outer right hip back and into the mid line and do your best to keep your hips squared. So instead of opening your left hip, you can begin to full down over that right leg with your hips square. Inhale to a flat back, hop your right foot back just a bit. Plant your palms flat down. You need at least a rulers distance between your hands and your right foot, just like we were in our little hops or two legged hops. Grip with the fingertips pushed down through the index finger knuckles gaze between the wrists, so make sure feels like somebody's socking you right between the ribs, right above the navel in the diaphragm area. If you need to use Ah wall, feel free to go their rise to the ball of your right foot, bend your right knee and take a few hops off of that right foot Will do four hops together each time. Keep sucking that right femur bone up into the hip socket. Last one. Maybe you hold that one leg handstand. If you want to challenge yourself a little further, you can switch legs and very slowly. Lower down charter Ranga Vin Yasa We'll meet and downward facing duck. Great job feet together. Let's do the other side. Inhale left leg reaches up and back. Try to keep your hips squared. The naval in. Take a deep inhalation here. Exhale. Bring your knee forward between the elbows. Now Little challenge here. Pushed down through the hands. Perot. Track the shoulders, lift the hips up both hands stayed down. As you step your left foot forward, place your right knee down onto the ground. Inhale. Rise up on Johnny Nelson. Press the palms together, interlaced all the fingers, but the some of the index. Make sure that your inner biceps are back next to the ears. Now from here, inhale lift. The heart up is if your back bending over wheel here firm the inner thighs into one another. Inhale. Lift up a little bit higher and exhale. Release the hands down framing your left foot. Straighten your left leg, staying in our handle on unfolding here or, if you did it on the other side, sliding the left heel forward, the right knee back squaring your hips inhale and exhale, folding it down sometimes when I feel one side a little bit tighter than the other, which is definitely the case for me all my left side. I like to rule back and forth on that right knee so that I'm actually getting some movement into the tighter part of that left hamstring. One more deep breath fingertips underneath the shoulders. Press yourself back in Arte Hanneman, and then if you're in Arte Hanneman joined me in standing splits, lifting up onto that left foot, resisting the urge to open that right hip. So a lot of times we're just looking for how far can we lift the right leg? But since we're gonna use this as a prep for handstand hop, I want you to square your hips, work on abductions, who work on squeezing the inner thighs into one another. Point the toes of your right foot, grab your left ankle and pull yourself it. Inhale to a flat back. Hop your left foot back a bit. Plant the palms flat down, right underneath the shoulders. Go rip them out with your fingertips. Push down through the hands so that you feel your shoulder blades elevate and your ribs draw in than keeping that focal point right between the risk. Inhale to the ball the left foot, bend the left knee and take a few hops towards that handstand. As you hop up. Pull that left thigh bone into the hip socket on that last one. Maybe you confined that nice, solid balance in your hand stand, and if that's the case chatter Ranga, then yes, downward facing dog just taking a couple of breaths here, feeling how your body is responding to this practice and let's do one round of flowing through Suriname. Sgarbi with fees, additions and variations. Bring your feet together. Inhale. Look forward. Rise to your toes, bend your knees. Exhale Kick your heels to your but see how softly you can land at the front of them. Act inhale flat. Exhale to fold. Bend the knees. Inhale gutka, Tosin rising all the way up Exhale hands to your heart. Let's do this room. Ben Journeys Inhale yout tatas and chair pose. Rise to the balls of the feet. Sit all the way down. Place your hands between your legs onto the mat, Lift your knees high upon the triceps. Lean forward and pull those heels up towards your butt. Bacchus. Anna If you want to straighten your arms, do so. Inhale to your best ability. Take it back through your vineyard downward facing dog feet together. I'm gonna add in a little bit of hopping Fund here, Inhale. Reach your right leg up. Gaze forward. Come to the ball of your left foot, bend your left knee. You're gonna jump off your left land your right front of the map and you're left to the back of the net. Don't worry. If you're confused, will do to get on the other side. Warrior one. Inhale rising up as you exhale. Bend into that right knee. Square your hips, lift the back ribs and engage your navel. Look up a za palms come to touch. Exhale standing splits at the front of the map, lifting your left leg up, grabbing your right ankle, squaring your hips, pulling your forehead in. Inhale to a flat back Plancher palms. Take a few hops this time switching your legs so off your right foot to your left foot off your left foot to your right foot. Do that one more time and maybe slow lower chatter. Wrong downward facing dog. I love those jumps, which is a really great way to bring some cardio elements into the practice. Let's do the other side feet together. Inhale left like rises. Look forward. Come to the ball of your right foot. So what's gonna happen is you're gonna jump off. You're right. Land your left foot between the hands. Bend the right knee, Jump up left foot, front of the map, right foot back the mat Warrior one. Inhale rising up, taking a moment, finding that strong stance. Lifting the heart. Gazing up is a palms touch. Exhale, standing splits front. Grab that left ankle with your left hand. Lift the right leg up, but abduct the inner thigh. So squeeze the inner thighs in is you pull your forehead to your left shin. Inhale flat back. Hop your left foot back just a little bit. Plant your palms flat down, rise to the ball. The left foot. Then the left knee. Take a few jump switches. So off the left to the right, right to the left. Kind of like you're running or doing the elliptical through the air and then take it back through your vineyard. Downward facing dog You're almost there. You're working really, really hard doing a great job. Let's get to the front of the map. Bring your feet together. Look forward as you inhale to the toes. Bend your knees. Kick your heels to your butt. Land at the front of the mat. Flat back, Inhale, exhale, fold. Inhale rising all the way up. Exhale hands to your heart. Close your eyes. Return to your Jujuy breathing. I know that whatever you might have struggled with is perfectly normal here exactly where you need to be and that our struggles and how we deal with them on the mat. A really great way to help us build the tools to deal with those struggles off the man. The ones that are way bigger than doing a handstand. Inhale fully sigh it out. Open your eyes. Take your hands by your side. Step your left foot to the back of the mat, Right toes forward line your right heel up with the arch of your left foot and open your arms out wide. Getting a nice deep bend into that right knee. We're not gonna be here for that long, so try to get the right femur really parallel to the ground. Then flip your right palm. Inhale, reverse your warrior up and back. Maybe even looking down at your left hand fighting a nice deep stretch in the right side body Inhale. Exhale, right fingertips. Come down to the inside of the right foot, left arm up and then behind your back, taking either 1/2 bind or a full mind. If you can get your right arm underneath the right thigh, grabbing ahold of either your left wrist or your left hand behind your back. Twist your left shoulder open. Try toe. Lift the side ribs up off of your right thigh. Look down. Come to the ball of your left foot and step your left foot so that it's parallel to your right at the top of your math feed a bit wider than hips. Distance From here, you can stay here folding down, maybe straightening the left leg, opening the left shoulder. And if you want to make your way into a bound balance, begin to come to the ball of your right foot standing on your left leg all the way up into Bird of Paradise Prep. So first, before you focus on your right leg straightening, straighten your left leg, then open your shoulders and begin maybe one day to straighten your right. And if it's hard to balance, really, open your shoulders. Press your left inner thigh back and reach through direct owes from here. Lower back down to where you started right foot down. Keep the bind. Step your left foot back and inhale windmill all the way back up into your reverse warrior. Straightening your right leg should be a really good on those right hip flexors, then bringing your hands to your hips, switching sides. So turn your right toes in your left toes to the back of the map. Open into your warrior two and we're going to challenge yourself right off the bath here, making sure that your left knee is in line with the second told the left foot on that. Your left femur bone is basically parallel to the ground. Flip the left palm. Inhale reverse. Look down at your right hand is you really lengthen into the left side body. Inhale and exhale pars, va con asana left fingertips down, first to the inside of your left foot, right on up and then behind your back, either half find or thread your left arm underneath the left eye, grabbing a hold of your right hander wrist open Your right shoulder feels really good on my shoulders. After all the handstands tryto lift your left side ribs off the left eye. Look down and do your best to step your right foot so it's parallel to your left, but a little bit wider than hips distance. You can stay here straightening your right leg opening your right shoulder. Or you could find that balance if you did it on the other side, bringing your weight onto your right foot slowly rising up. Make sure that your right leg your standing leg is straight first, then open your shoulders and then maybe your left leg can straighten out towards the left. Really reached through those left toes. Inhale and exhale Slowly bend your left knee. Come back down. Step your right foot back, pushed down through your left heel. Inhale reverse tree con awesomeness of straightening your left leg. Mm, that feels really good. Then inhale back to center, bringing your hands to your hips. Turn your heels and on your toes out on, just bend the knees down into a goddess position. This is where we're going to get our twist. Slide your hands down onto your knees and just tip your left shoulder in towards the midline, opening your right shoulder, pushing the knees away from you. If this is your first twist of the day, probably feeling some cracks, some space inhale back to center. Exhale to the other side. Really pushing that last me away from you opening across at right shoulder. Well, then inhale back to center, straightening your legs, turning your toes and lifting the heart up. Exhale, folding all the way down process. Rita pad. It's innocent. If your head easily touches the ground, you might shorten your stance. I'm doing this in this practice to really get some standing stretches in after that challenging practice. But if you want to go upside down, you're more than welcome to place the crown of the head down, pushed through the hands. Reach the legs up into your tripod headstand, maybe working on street early, strengthening that straight line with legs squeezing together. If you want to play with some leg shapes, you can maybe bring the toes together. The heels together in Bata can awesome and then slowly working that reverse as you low or down, inhale to a flat back. He'll told the feet out as wide as you can go and then walk your hands all the way back until you can sit down into Boavista, Flex your feet, inhale. Reach your arms up. Exhale, folding all the way down as you fold, maybe down onto the forearms. First, make sure that your toes aren't jutting forward, so you want to really root the outer hips back and then maybe slowly working the forehead down towards the mat. Deep breathing here from the center position, walk your hands all the way over towards your right foot, trying to keep your left. Sit, bone rooted, inhale toe lengthen. Try to grab that right foot with your left hand and then exhale. Fold it down, stretching into that left side body, even into the muscles that line the spine on the left side. Manet inhale coming back to center all the way over towards the left. Try to grab that left foot with your right hand. Twist your torso over towards that left leg as youthful. Doing your best to keep that right. Sit bone rooted. 50 breaths each inhalation. Find length. Each exhalation finds him strength in the course center just to support Stretch and then inhale coming back to center. Rising back up to that seated Boavista, Take your hands to the backs of your knees. Pull the knees in until the soles of the feet can come together. Body can innocent, so you choose the sill be our last position here. If you want to make it more about the growing heels, as close as you can to the groins, if it's more about the back body lengthening than you can go ahead and make more of a diamond shape, which is what I'm gonna do. Grab your feet as you inhale as you exhale. Fold it down. Keep externally rotating legs, which basically means keep pressing the knees down, rolling the inner thigh to the outer hip and lengthening the spine in an inhale rising back up. Using your hands on your knees, bringing them in towards one another and then rolling all the way back onto your backs, hugging the knees into the chest. Take a deep inhalation through your nose, sigh it out. Extend your legs, taking the feet. That's why does your mat letting the feet drop open? Take one hand to your heart, one hand to your belly and remembering that although you might have practice something very advanced this past 30 minutes or so that the rial word advanced comes when we really begin to value ourselves for where we are now and who we are now, so don't let what you could or could not do. Make you feel good or bad. Just know that you did your best and take a rest here in Shiva Sena. Thank you so much for practicing with me. No mistake.