Welcome guys, this is yoga for photographers day one invite you all to take out your yoga mat and let's get started just as a quick reminder remember that throughout this yoga you are listening to your body, we're going to be doing things that help you relieve the stress intention and paying that photography can cause for some of us so let's not add any more of that tension in pain tried to do yoga listen your body stay where you are so let's get started we're going to start on our backs with our feet pretty close to our bodies and you can just play with your hands face up but I want to do first is just threes, so start breathing and for most of you you're going to notice how incredibly short your breath is. So what we want to do during yoga's really extend the breath because when we're stressed out, our breath gets shorter and when our breath gets shorter, we don't supply enough oxygen to our bodies and this is how stress causes actual physical problems with our bodies. So let's add s...
ome movement what we're going to do if I wanted to go up to a bridge post here, I would just simply lift my hips and go up to bridge post, but what I want you guys to do instead just put the pressure in your feet and round your hips up as if you're going to push up into a bridge post and then relax and let them down. So push down around your hips is extremely small movement, but I want you to start recognizing this movement in your hips, and we'll see why later so let's, go ahead and in hell. Lift your hips, exhale, relax so deep yoga breath in healthier nose, lift your hips ever since slightly exhale, relax them inhale, lift her halves, exhale, relax, right? So we're going to come up to standing at the front of our mats, and I just want you to remember that hip, that little tiny hit movement that we did, we're going to try to engage their lower abdominals throughout the entire class today and there's really good reason you want to start becoming aware of this part of your body as photographers. When we stand, we tend to have a natural stance that kind of like lets your hips go. You're not engaging your core, and this is really stressful for your lower back. And this is why, when we stand so much during weddings or shoots, this becomes very strained extends to your knees and everywhere else, so while we're standing, do exactly what we did laying down, engage your hips forward and engaged that lower abdominal and this is where we want to start mourning to stand like this that's what we're going to start with today so let's go ahead, take a deep inhale up and exhale forward fold we're gonna hang here for just a second because this is an incredible release for our backs. It extends or vertebrates and you can just grab either elbow here and do whatever you need to you can bend your knees here if it's too much on your hamstrings but we want to just try to get our upper body as vertical upside down this possible and you can shake your head yes, shake your head no, here you can pedal your legs out, do a little anything you need to do, just loosen up your body. One thing that I really love to do here is you can actually grab your hair and pull it down ever so slightly and you'll feel incredible release in your upper back in your neck if you'd like, you can also grab the back of your calves and pull yourself down that way let's go ahead and do a flat back lengthening take a deep inhale here and then acts hell fold down, inhale flat back reaching, lengthening, exhale fold them more, more time inhale flat back and we're going to put our left leg back and come to a high lunge here so in this high lunch you want to make sure that your knee is not going over your toes when protector need should be right over your angle your back legs should be straight you can always put your need down if it's too much for you at any point on your back me and try to keep your chest up your hips square great plan your hands back down and come to a plank position inhale here exhale lower down to chatter runda or you can put your knees on your chest down inhale up or dog excel downward dog we'll take a second and our first downward dog here just to settle you want to make sure that your hips aarhus high as you can get them you can pedal your legs here you want to try to get your your heels down if you can make sure your feet hip distance apart great let's go ahead and lift your left leg and swing it forward in between your hands were in this high lunch on the other side now great feet together and forward fold and inhale all the way up hands prayer it's we're going to do that a few more times we're gonna add one breath each movement and this is going to help us really warm up our bodies let's go ahead, inhale arms up exhale forward fold inhale flat back exhale forward fold inhale flat back exhale step the right foot back in hill chest up exhale feedback and the knees chess chin or chatter ranga in hell upward facing dog exhale downward facing dog take a few breaths here let's inhale the right leg up x held between your hands in hell straight back exhale forward fold inhale arms up exhale prayer great this is a few more times so inhale arms up exhale forward fold inhaled a flat back exhale right light comes back in hill back x held a plank down the chattering in hill upward facing dog exhale downward facing dog and how you left like up ex help from your hands in health flat back look up ex healthy together forward fold in hell all the way up even do little friend here if you want exhale prayer inhale arms up ex health forward fold in health lab back exhale forward fold in hell flat back exhale left like comes back in hill on a flat back exhale playing down the chattering inhale upward facing dog exhale downward facing dog in haley right leg up exhale between your hands in hell flat back exhale feet together forward full inhale arms up exhale prayer that one more time in harm that exhale forward fold in health flat back exhale forward fold in health back exhale left like in health back exhale plank down a chain around inhale upward facing dog exhale downward facing dog in hell the left leg up exhale between your hands feet together forward fold in hell all the way up exhale prick inhale arms up exhale swan dive forward fold in hell flat back exhale fold in health flat back xl right light comes back in health flat back exhale plant your hands plank down to cheddar rundown in him upward facing dog exhale downward facing dog in hell it right like up exhale between your hands in health flat back ex healthy together forward full inhale arms up maybe a little back bend exhale prayer fantastic we're going to flow down one more time in hell up exhale forward fold in held a flat back exhale fold over inhale a flat back in exile and take the right leg back this time we're gonna put our need down and we're gonna un curl our toes were going to come into a call crescent so here again make sure that your knee is not going over your toes you want a lift your chest up much as you can hear if this is too strange was at any point you can always come back a little bit you don't have to be so far forward you can always come back but chest lifted gays listed up breathing and you can put your hands in a variety of places whatever's comfortable for you you can have it right here on your knee you should come forward have it on your plant your hands down you could clasp your hands behind your back and really open up your chest and throat breathing this way for every war too deep deep inhale and exhale through your nose deep breath in and out if you guys have really flexible clubs you can always go a little deeper by bending your back me let's go ahead and plant our hands down to either side of our foot pushed back into plank shadow round it down you always have the option of doing extra little push up here if you want to inhale upward facing dog exhale downward facing dog just either walk hopper jump your feet into the middle of your hands and forward fold and in hell up little large back excel prayer inhale arms up exhale forward fold in health flat back exhale forward hope in hell flap back and let's bring our right leg back this time sony comes down you un curl your toes and were everywhere on the other side try to be somewhere similar on the sides we get some balance in our bodies your hands can come here to your knee come down they commit class behind you make sure that your chest is nice and lifted and you were breathing deeply if you cannot breathe deeply and whatever pose urine back off just a little bit you can always bend journey if you would like to give yourself a lecture, stretch so deep, breath in and exhale deep breath in and exhale plant your hands down back to plank down to chatter. Ranga optional pushing upward facing dog and exhale downward facing dog what tang this downward facing dog for a second, one of the things that you can do to see if your body is in the great spot in your downward facing dog is ben journey's almost just till your shins or parallel so you can put your stomach onto your thighs and then straighten your legs without moving your arms. You're going to see how that helps kind of reset where you are. Great. So from here, you can bend your knees and neither walk to the front of the met or hop your hands into the middle. Exhale forward full in hell up. Little lurch back, excel prayer. Great. Our bodies are nice and warm don't knows. We're going to go into some of the deeper but slower stretches so it's inhale up an ex helpful in hell. Flat back x helpful in hill flat back let's bring our left foot back not to forest. We're gonna plant it down. You want your hips to say parallel to the facing the front of the room, and cannot our warrior one so feel free make any adjustments you need to hear and we're your one noise would make sure that your knee is not going farther than your ankle definitely not further than your toes if your shoulders a relaxed even though your arms are up and you want your hips to be square to the front of the room so to kind of do this for you you know move your left hand forward to kind of you can feel it moving that bring it back up this is a really great place to see if that back is doing your arch are engaging in tucking it under here you feel completely different but inhale and exhale open warrior two or you're too you're opening up your hips again shoulder still relaxed you're gazing off your front middle finger here you can always press forward a little bit more you tried to your hips great you got awesome strong warrior two and a half we're going to go forward into our side angle so you can come to your side angle by just putting your elbow here or if this isn't enough for you you can go a little further put your hand down to the floor and the inside of your foot wherever you are feel free to bring your hand a little bit over your head and try to keep your gaze up so you're keeping your chest open and you can breathe its deep in hell and exhale deep, inhale and exhale and turning gaze down to your foot and you can plant your hands down so they're both now on the inside. Scoot your foot over to the right side of your map. We're gonna come down into lizard post so I like to put my need down here because my knees are a little bit sensitive, but you can keep her knee lift that if you'd like. Either way, we're going to really get into the hip here to stretch so you can. This might be enough for you right here, or you can come down to your forearms. Some people like to keep her need tucked in nice and close, but I like to say, if you get a nice stretch out of opening your knee up to the outside, you can always do that to so lots of deep breaths here. This is definitely a place where only stretch our hips. A lot of tension comes up, your mind starts to wander. A lot of different emotions really tried to send yourself concentrate on your breath and breathing into those tense areas. If this is not for you and you want to go further if you don't wanna go further, stay here but if you do want to, you can always try to start getting your shoulder underneath you need us, we'll be like the next step if you're really into this yoga position and then you can try to extend your hands another option would be to keep your hands down and to extend your leg so lots of options but listen your bodies stay where you are let's take one more deep inhale and exhale slowly bring yourself back up curly you're backto under and swing around to your plank exhale down chattering in hill upward facing dog exhale downward facing dog we're gonna spend our knees and then hop or walk to the front of your mouth exhale forward fold in hell up exhale prayer inhale arms up exhale forward fold in hell flat back x hilton in hell flat back let's exhale the right leg back you can come into our warrior one so go ahead and square your hips to the front of the room lift up your arms, make any adjustments you need to make sure that your knee is not going further than your angle definitely not further than your toes your back foot down and you want to be pressing your back foot wants to be pressing into the outer edge of your foot there you can move your right hand for it if it helps you realign that hip forwards here hits or square and then arms come up notice if you're doing that arch like I am trying to tuck in that tail bone all right, deep breath in and out deep breath in and out one more deep breath in and exhale open to warrior two great way to see if your shoulders or too high to struggle shoulders all the way up and let him go that's where they should be another place attention whenever we get stressed, so learn to notice when you're doing that so that you can stop looking out over your front middle finger and feel free to push the hips down and forward great deep breath in and out deep breath in and exhale coming to our side angle so you can stay here with your elbow on your knee you can go a little further and put your hands down if you'd like make sure that when you do this you're hip doesn't come up I want to keep it down you also the option of binding if you want to hear you by placing your right hand behind your body left hand comes underneath and you grab your hand so this is also an option stay wherever your body is telling you should stay remember if you decide to try oppose definitely go for it but if you find that you can't take those big deep breaths in it, just back off a little so homer inhale and exhale your hand down, scoot your left foot over to the edge of the map feel free to keep that knee up as we go down to lizard or drop it down and then get comfy into your pose here so you can stay up if you'd like to or you can come down to your forearms, try to keep your chest lifted and you can always let your light go out a little bit to the side if that's comfortable for you really get into your pose here, deep breath in and how? Remember if you want to take this and the little step further it all you always can, even if it's a little bit, maybe you want to start trying to get your shoulder back, so feel free to just kind of into your shoulder there ever you're feeling tension to remember don't let your mind wander, breathe into those tense areas, so if you want to, you can try to get your arm shoulder upon your knee or if you want to come up, straighten your arm, you can do that too so ever is comfortable for you so deep in him and wail one more deep breath in and out slowly start to make your way back up swing your leg back around into plank position inhale here exhale chattering in hell upward facing dog exhale downward facing dog let's come down to her child's pose years have just been your knees give yourself a little break here's a great time to notice what parts of your body are still tense we'll press your body here and wanna breathe into as we continue through and notice what parts your body are now feeling much, much looser let's go ahead come back toward downward facing dog and ben journeys either walk, jump, float whatever you want to do to the front of that forward fold over inhale come up maybe little back little back then exhale prayer great we're gonna get into some of my favorite leg strengthening exercises and going to chair so what we're going to do is we're gonna inhale up as we exhale lean back almost as if you're going to go sit in the chair a few important things to notice here you want to make sure while you're down that you can wiggle your toes because you want to make sure that the wait is mostly in your heels if at any point this is a good one where you're going to start arching your back try to tuck that tell one under like you practice in the beginning you want to make sure that your chess is lifted you don't want to dump over this way so make sure chess is lifted and your arms can come up by your ears, but if you're like me that's too much stress on your shoulder, my shoulders so you khun back off a little bit and come right here and I like this because I can really relax my shoulders more here, so go ahead and come with your hands in prayer in front and we're just going to twist to the side, so bring your left elbow to your right knee and use it as sort of a kickstand twist as much as you can you want to get your gaze coming up big, deep breath in and out if you like this, you can stay here, you can put your hand down if you want to this is an option or you combined here somewhere it how it didn't sign angle that putting your hand behind and your other hand under one more deep breath in and exhale forward fold ah feels good for fold after that, inhale up exhale prayer going to come back into our chair so inhale up exhale, sit back, make sure you can wiggle your toes you sure tell bones tucked under make sure that your chest is lifted and your shoulders are down hands to prayer and twist to the other side you can use your elbow to your need can help yourself twist the great child keeper chest opened allow that air to come through and goto whatever part you want to, you can open your hands didn't come behind combined one more deep breath in and exhale forward fold let's inhale up and exhale prayer we do one more round of those so I can give you just one more options something that you can do if you want to get courage is an adventurous let's. Go ahead and inhale up. Exhale chair hands to prayer and let's twist toe one side from here feel free to stay here going to anyone the variations that it showed you previously or this is great prep for side crow on what that is you would just put your hands down next to you, you wouldn't put your left elbow and right knee so that they're touching and then need slowly lean over until your right elbow touched your right hip and then when you can lift your feet. So for those of you at home worrying, watch this and do this many, many times that's your side nice we've got inside here so let's, go ahead back and forth, fold and inhale up and exhale because they like things to be even we're going to do that on the other side, so in hell arms, exhale chair and sir prayer and twisted the other side so go wherever you were comfortable in the other side if you want to go ahead and to crow you plant your hands down right elbow to left me left hip tow left elbow and then you slowly start to left and you can cross your feet here you can extend your legs if you like try to keep your chest off before the all right come back to your chair and ford hold exhale it out just take a second here, grab your side of your elbows shake your head yes, she had no sway from side to side and in health come on up and help her great let's in hell up one more time and exhale place your hands behind your back class come together and just want you to drop your elbow your shoulders lift up your chest and arched back ever so slightly really engage your core here too deep breath in and in him and and inhale up and exhale prayer all right we're going to go into some of our standing pose is here so bouncing poses are really, really great they help center you they help me concentrate and help your overall kinesthetic awareness so we're going to place all of our weight into our left foot so really plant your foot down to spread your toes wide use all the foot space you have to help steady yourself you're gonna reach back and grab your foot grab the outside of your foot and this one is called standing bo now you can stay right here. This is where you need to concentrate on your balance go for it remember to tuck that hip so you have more stability if you want to keep going hand comes out in front and as you lean forward your foot pushes back into your hand and you can go wherever you like here a lot of times you lose to building come down just come right back up and always look ray out in front you pick one spot to look at and that will help you balance is wealth so deep breath in engage your core squeeze your thighs deep breath out from here we're going to open up into our half moon if you can do this without putting your foot down great but what it is you're in it turned it aside flex your foot and your foot is your hand is going to come down your hand can come down or you can hover view of a ton of strength but you want to stack your hips we want our right over the other great try to keep your chest open foot flesh deep breath in and as you exhale or an exhale drop that hit back down so it's parallel and lift your chest so we can come up into warrior three but now you're like should be screaming your hands khun stay back bacon airplane out or come front one more deep breath in and exhale stand and shake that left leg out nice little siri's there for really engaging your core you start to find where your balance is and where it certainly is not let's try that on the other side put your weight into your right foot spread your toes uses much foot space as you possibly can and reach back grab the outside of your left foot you can stay here if you like with your hand right hand forward or start to lean forward both engaging your core and pushing that left foot back into your left hand and stability find us thought to really concentrate on you were more than welcome to keep going if you'd like always an option and now we're going to turn our hits to the back wall you can let go of your foot or he's holding on to it whatever gives you the best balance and come into our half moon if you have a block nearby feel free to use that to put your hand on this well attention you can bend your knee just tow, get your hand down and then straighten it again there's a problem one most difficult bouncing poses so kudos to all you guys for doing this one deep breath in and how one more inhale and exhale turn your hips down to the floor, lift your chest and come into warrior three hands can come back they can come out he can come to the front flexing that back foot again looking at one spot for stability deep breath in and exhale come to stand shake out that right foot you have awesome for those of you can't see years at home we have a ton of creative life crew doing this with us off camera and their impressing me all right, so let's, go ahead we're going to straddle out teo either are matt here here tuck in that tail bone makes your engaging your core keep your back straight and you're going to just tilt over and come put your hands down wherever you're comfortable here there's lots of different ways that you can stretch in this position you can come out a little wider if you want to bring your forearms down your head you want to you can put your hands behind you kind of ben, so you're really pushing to stretch yourself a little more wherever you're comfortable some people like putting their hands on our ankles whatever works for you just stay here and brief this is great for loosening up your neck so feel friend ish feel free to shake your head yes, she you can know and here if you wanted to and you have handstands this is a good place you can go right doing handstand from here did not do it if you haven't tried it before just stay where you are but I'm going to demonstrate that so you can see you just plant your hands down with your palms your fingers facing forward planning her head down absolutely come up always an option so let's go ahead and come up to flat back around to go through just a little slow here like out of the box off the mat first time I tried this like rock my world because I wasn't on that what we're doing is we're going to come forward to a wide legged downward facing dog little bit different and let's go ahead and come forward to a wide leg it plank widely in china wronger my favorite I'd like it upward facing dog let's stay here for a second deep breath in and feel free to bend your knees is a great opening for your lower back or secret area great and let's come back toward downward facing dog just walk her hands in put your hands to your hip I have a flat back here and come up fantastic all right let's come to the front of our matt you're feeling energetic, you can jump all right we're going to go through a quick flows are going to inhale up exhale forward fold inhale flat back exhale we're going to walk or jump your feet back into a plank position off the jumpers go ahead and exhale down to chatter ranga in how the upward facing dog exhale downward facing dog we're going to do a little chorus trains here let's go ahead and stabilize yourself in your downward facing dog are in the lift our right leg up keep your hips square to the floor for this and we're going to crunch arnie forward as we come into a plane and try to touch your right needy right elbow once you get there pushing back so we're going in hell this movement ex hill same spot one more time in hell back upward facing dog acts health forward go ahead and go back to regular downward facing dog I'm just gonna demonstrate place you could go here if you wanted to when you exhale out you can plant that right knee and right elbow and then your left hip your left elbow and then you cover and you can straighten your legs if you like let's go ahead and try it on the other side so lift your left leg up in hill exhale left leg to left elbow in his back left leg left elbow inhale backup left leg left elbow and if you want lean forward number in hell upward facing dog exhale down let's go down to a child's votes a lot of core strength there deep relaxing cleansing breath in and out so I can do that set warmer time but slightly different we're gonna push back up for downward facing dog and when we raise our right leg instead of bringing it to a right elbow we're going to twist and bring it to the left exhale out there and nail it back up exhale right needle left elbow in him x o one more time and you may have gas from here you can also plant that right knee on the left elbow right hip to the right me and you can hover here too let's go back to regular downward facing dog and we'll do the other side so left leg comes up biggin hill and exhale crunch it over to the right knee in hell back up excel crunched over to the right elbow inhale up crunches over to the right elbow and if you want teo go ahead and hover help it's got feet down and child deep breath in and out deep and out one more deep breath in and out let's go ahead and come up to all for us here sit down swing our legs in front has come to one of my favorite parts of yoga sitting poses so we're gonna sit here try to sit to make sure that you're sitting on your sit bones so pull out any flesh are underneath if you need to to really ground yourself down we're gonna bend our right leg in and instead of leading for the to is you can kind of stretch here one we could just lean forward this way and plant both our hands around our foot, but what I'd like us to do instead of sort of actually turn our hips towards our bent knee, then reach our left hand over until this way because I don't necessarily want this to be so much of a hamstring stretch as I wanted to stretch the right side of your body. So if you're finding that you don't feel the right side of your body stretching because your hamstring is too tight. Ben journey a little bit it's totally fine, but go ahead and try to keep your chest lifted and open looking towards the ceiling. Relax that shoulder if you want to, you can keep going, try to reach for your foot if you're here, you can also take your left hand and bring it to your thumb, and you can keep this need bent. No problem, as long as you feel the stretch in the side of your body that's what we want here, deep breath in and out, inhale and exhale and he'll come up switching to the other side of the street, not your right leg avenger left and turn your hips so you're facing your bent me go ahead and reach your right hand forward to your right like feel free to bend your right knee if you need to just so you get that stretch in the side of your body is what we're looking for raise your left hand up and go wherever feels good for you this might be perfect right here you might you can even plant your hand will be closer to your knee or maybe you're here and you just want to twist a little bit more freely grab that right hand put it on your left knee to give yourself a little twist and go where ever feels comfortable for you deep breath in and out deep breath in and now and one more inhale and exhale inhale back up come forward what I'm gonna have you got susan's gonna come forward onto our knees this might be a little bit rough on your needs so feel free to fold up your yoga mat if you want to I like to give myself a little extra padding and we're going to curl our toes under we're going to come to sort of modified couch and this so fantastic for stretching your feet especially after being on them all day one of my favorites this right here might be enough for you this might you might really feel this in your feet and stretching so stay here if you'd like to keep in your chest up in breathing or we can reach back and slowly start to come back and you're going to obviously feel some other muscles stretch here really can start feeling this in your toes so come back wherever you'd like to if you want to you can lift your knees off the floor, come down to your elbows and hold on to your feet and this is sort of the pose you want to get into and you can open up your neck open up your throat if you'd like and deep breath in and out they breath in and out here in this position you can't tell forward and try to make your knees find the floor again really stretch the arches of your feet one more deep breath in and out and fully help yourself up every unfold or matt we're gonna come and lay flat on our mats go ahead and hugged the right knee into your chest so much so that you're kind of cutting off the circulation a little bit in your right leg kind of giving the veins of break and then when we look out releases that that blood back in extend your right arm out and twist your body and me over to the left while you're looking towards the right nice nice twist for your back deep breath in and how deep breath now and in hell let's come to center we'll switch legs, so bring your left leg in really? Huh? Getting close was cutting off the circulation in the left leg and let it go extend your left arm out and twist over to the other side looking over to the left it's a big deep inhale here and exhale and inhale and exhale one more deep breath in and out let's come back to centre we can extend our legs were gonna come into our final relax stations just gonna totally flat on your back make any little less adjustments that you need thio makes your shoulders it down palms are facing up, eyes are closed you can bring your gaze into that little spot between your eyebrows so this is where we just relax let your entire body relax if you feel any parts that are tenth, squeeze them as tight as you can and then let them go everything that you're thinking about right now let that go to just take some deep breath in and notice how much deeper your breaths are right now than they were in the beginning of class. So now we're really allowing our bodies to get full amount of oxygen that it needs and probably even a little bit more so try to remember throughout the day to keep this state these deep breaths this relaxed state of mind they're out the rest of your day and let's go ahead and turn towards the side roll over to one side which ever side you like. Help yourself up to a seated position. Thank you guys so much for joining me today. Here. And photo weak and photo week continues in about thirty minutes. With brooke shaven. We look forward to seeing you then.