Lessons

Lesson Info

Power Vinyasa: Constant Movement

Yogi. It's dry in this practice. We're going to move and flow constantly. 45 minutes of constant Vin Jassem movement. If you need props for your own practice, feel free to grab a block or strap. I'm not going to use any props. Let's get started in Todd Asana Mountain Pose at the top of your map. If you need a little more space for stability, you can start with feet, hip's distance or big toes touching a little space between your heels. Hands by your side. Close your eyes since we'll be moving constantly together throughout this practice, Take this time to really slow down. Slow down from your day your to do lists all of the things that people need you to do or that you need to do for yourself. Just know, or at least be grateful for this moment on your mat. Breathe in and out through your nose and remember to come back to this huge I breathing. Any time you feel like you've lost your breath or you need a moment to re center, let's take one clearing breath together. Inhale through your n...

ose. Open your mouth. Let it go. Open your eyes inhale. Stretch the arms out to come up. Take a deep breath. Lengthen through the sides of your waist, gaze up a za palm. Such exhale. Sweep the hands out as you forward fooled it down. Put a little bend in your knees. Take the fingertips underneath your shoulders, inhaled to a flat back. He'll tell your feet to hips distance if they're not already there. And as you full down, lift one foot up to take one hand underneath each foot. For Pata hasta Xena, try to get the toe tips right up to the creases of the wrists, dropped the crown of the head and press the elbows out to either side of the matters you fold. You can wiggle your toes to massage the base of your palms, really just bringing your wrists into a position that they're not in in the entire yoga practice. Also, as you fold finding some, lengthen the hamstrings once again, just really enjoying this slow start because we're gonna move and flow together constantly and then inhale to a flat back. Remove one hand at a time, fingertips underneath the shoulders. Exhale, fold for two more breaths. Grab ahold of opposite elbows. If you're feeling really tightened, keep that micro bend in the knees. If you know you want a little more sensation, begin to lift the quads. Some of sits bones high up towards the ceiling in the crown of the head down, fingertips underneath your shoulders, inhaled to a flat back. Let's get started. We'll move a little bit slower on this first round of Syrian Omsk RC. Send your right foot back. Place your right knee down onto the mat and inhale. Reach the arms up. Rise up on Johnny Ascena. Take a deep breath, really. Lengthen through the sides of your waist, and as you exhale, draw the ribs in the naval in inhale palm, such as you gaze up. Exhale, bringing your hands down, stepping your left foot back into plank pose, lowering down. Check Teranga lo cobra or upward facing dog yogis. Choice. It is your first Backman. Exhale downward facing dog inhale, Reach your right leg up and back. Bend the knee, open the hip. Try to find that firm down. Dog shape in your arms in your hands. Square the shoulders, drop the naval in the ribs and reach your right knee up a little bit higher. Rise high to the ball of the left foot in him. Exhale. Need to nose step your right foot forward to your best ability. Place your left knee down onto the ground this time. Inhale. Rise up in tow on Johnny Ascena. Lengthen the sides of the waist. Even the backrooms lift hugged the inner thighs in towards one another. Inhale gays. Oppa's A Palm's Touched Exhale. Bring the hands down and step your left foot to meet your right at the front of the mat and fold. Inhale rising all the way up towards standing. Exhale, bringing your hands to your heart. That's 1/2 of around. Let's move it forward. Inhale. Reach the arms out to come up. Exhale, dive forward. Inhale to a flat back. Step your left foot back. This time, place your left knee down onto the ground. Will do this one a little bit quicker. Inhale reaching the arms up. Palms come to touch. Exhale. Frame your right foot. Step your right foot back to meet your left knees off the ground. Inhale shift forward all the way. Exhale chat. Teranga. Inhale upward facing dog. Exhale downward facing dog. Bring your feet together. Inhale, Reach your left leg up on back. Bend the knee, open the hip, really reach your left knee up high, square the shoulders. Engage your core inhale rise to the ball of the right foot. Exhale, Use your core to step your left foot forward. Place your right knee down. Once again, inhale, rise up into underneath. Exhale, step forward, front of the mat full the down inhale rising all the way up towards standing. Exhale. Bring your hands to your heart. Great job. So as we move through this Syrian, Thomas Carsey will use it as framework will start to kind of deviate. Bring some other things in and modify if needed. But we'll just keep moving and flowing so we can really bring that cardio aspect into our yoga practice. Inhale, Reach the arms out and up. Exhale, dive it forward. Inhale to a flat back. Exhale right foot steps back, right knee comes down. Inhale. Rise up on Ginny, already bringing the palms to touch. Exhale plank pose. Inhale. Shift forward onto the toes. Exhale cheddar, Rhonda. Inhale up dog. Exhale downward facing dog feet come together. Inhale right leg rises up bend the knee. Open the hip. Exhale. Step your right foot forward between the hands, this time keeping the left knee up off the ground, making sure the ball of the left foot is underneath the left heel. Inhale. Rise up crescent pose. Just take a moment to feel the balance in the post. Pulled a right outer hip back in in as you inhale, lengthen the sides of the waist. Even the back ribs challenge your balance. Bring the palms to touch. Look up. Exhale step forward. Front the map into a fold. Inhale rising all the way back up. Exhale hands to your heart just for a brief moment than inhale. Reach the arms out to come up once again. Exhale. Dive it forward, moving to the other side. Inhale to a flat back. Exhale left foot back, left knee down, one deep breath up in tow. Engineer already looking at the palms is a touch. Exhale. Step back into plank and straight into cheddar. Wrong inhale up dog. Exhale downward facing dog feet together. Inhale left leg rises up and back. Bend the knee, Open the hip. Exhale. Use your core step your left foot forward. This time write me off the ground ball of the right foot underneath the right heel. Inhale rising up crescent posts, finding the balance here, hugging the inner thighs into one another, drawing your navel in inhale. Gaze up as a palm's touch. Exhale, step forward to the front of the mat into a forward fold. Inhale rising all the way up towards standing. Exhale hands to your heart. Let's go for around three. Inhale arms. Reach, exhale, Dive it forward. Inhale to a flat back. Exhale. Taking that right foot back. Place your right knee down. Inhale rise upto on Johnny. Now here's the challenge. Take that exhalation straight into charter Rhonda. So same exhalation all the way down. Inhale upward facing dog. Exhale downward facing dog feet together. Inhale right leg rises. Bend the knee, Open the hip. Exhale. Use your core step here, right foot forward this time left heel spins down. Line it up. Heel to heel. Inhale. Rise up, Vera. Bad Rocinha. One. Just taking a moment to feel this new post. First time we're doing it. It's the same as crescent, except the back heel is down, making a little bit harder to square your hips draw the naval and bring the palms to touch. Look up, inhale and exhale. Step forward into a fold at the front of the inhale, rising all the way up towards standing. Exhale hands to your heart just for a brief moment than inhale arms. Reach back up. Exhale. Dive it forward. Inhale to a flat back. Exhale left foot steps back. Left knee comes down. Now here's a challenge with the breath. Inhale rising up. Exhale straight to cheddar Rhonda. So same breath. Step back. Lower down. Inhale up dog. Exhale downward facing dog feet together. Inhale left leg rises up in back bend. The knee opened the hip. Exhale. Step it forward. Spin the right heel down heel to heel alignment. Inhale. Rise up. Very bad, Rocinha. One. Take a moment. Find your breath. Maybe you lost it somewhere there. Square the hips. Lift the back ribs. Inhale. Gaze up as upon such exhale, step forward from to the mat. Full the down inhale rising all the way up towards standing. Exhale hands to your heart. You're doing great. Have been moving flowing together with you. I'm starting to feel really, really warm. Will just keep adding poses on may be getting a little bit more challenging. Inhale. Reach the arms out to come up. Exhale, dive it forward. Inhale to a flat back. Exhale right foot steps back. Keeping the right me up off the ground will challenge your balance. Inhale. Rise up into that crescent pose. Palm's come to touch deep breath in, and then exhale. Plant the palm step back. Lower down Chainarong. Inhale upward facing dog. Exhale downward facing dog. Inhale right like rises up in back. Bend the knee. Open the hip. Exhale. Use your core step forward Warrior one. Inhale rising up deep breath. Exhale hands to the heart. Open in tow. Warrior to hell. Tell your right foot to the left. One step. Open the arms out wide. Take a deep breath into the nose length in the sides of the waist. Exhale, Bend deeply into your right knee. Try to smile that always helps. Take a deep inhalation in exhale windmill your hands down. Step forward to the front of the map and folds. Inhale, rising all the way up. Palms come to touch above your head. Exhale hands to your heart for a brief moment as you inhale sweeping the arms out to come up. Exhale, dive it forward going to the other side. Inhale to a flat back. Exhale. Step your left foot back crescent pose. Inhale reaching the arms up. Finding those strong legs exhale. Plant the palms flat. Step back. Lower down Cheddar on Inhale up doc. Exhale downward facing dog. Bring your feet together. Inhale left leg rises. Bend the knee, open the hip. Exhale. Use your core step your left foot forward Warrior Once been the right heel down. Inhale rising up. Exhale hands to the heart. Open wide into Warrior two. He'll tell your left or to the right one step. Open the arms. Take a deep breath in length and the torso up away from the pelvis. But then, as you exhale, bend deeply into your left knee. One more breath cycle. Inhale, Exhale windmill. The hands down. Step your right foot forward to meet your left and fold it down. Inhale rising all the way up. Palm such exhale hands to your heart. Let's keep moving. Inhale arms. Reach, exhale, dive it forward. You doing great constant movement. Inhale to a flat back. Exhale right foot steps back. Crescent pose. Inhale rising this time as you exhale. Lean forward. Take your arms back next to your hips like you're a superhero because you are 45 minutes of constant movement is not easy than rise up into Warrior three. Lifting your right foot up off the ground, arms or back left leg is straight. Inhale. Sweep the arms forward for that full day. Costinha, exhale standing splits over that left leg. Grab your left ankle. Inhale Feli. Exhale. Lift your right leg up. You pull your forehead and inhale to a flat back. Step your right foot back then you're left. Vin Yasa downward facing dog feet together. Inhale right leg reaches up and back. Bend the knee, open the hip. Exhale. Pull the thigh and step your right foot forward Warrior one. Inhale Rise up. Exhale hands to the heart, Open into Warrior two. Been deeply into that right knee. Now from here, Straighten your right leg, turn your left, host the back of the math and bend your left knee into scan Dossena or surfers lunch. Open the arms out wide. Inhale open that right shoulder. Exhale. Take your hands down to the back of the mat and spin to the ball of your right foot ending in a dungeon. A asana at the back of the mat, The left foot forward the right leg back, right knee down, Inhale. Rise it up. Exhale. Plant the palms down. Step your right foot to meet your left and fold it down. Inhale rising all the way up. Exhale hands to your heart. Now we'll do it. We're facing the back of the math, just taking a little adventure around. We're still having to do that other side. Inhale arms. Reach, exhale. Fold it down. Inhale to a flat. Exhale left foot steps back. Left knee stays off the ground. Inhale, rise up into crescent posts. Exhale. Lean forward over your right leg. Arms back next to the hips like you're flying through the air because you're about to do that and then stand up on that right leg. Left leg back behind you. Your torso is parallel to the ground. Warrior three hugged the inner thighs in towards one another, and for a brief moment, inhale. Reach the arms forward. Exhale standing splits. Grab your right ankle with your right hand. Reach your left leg. Oppa's high as you can pull the forehead in inhale to a flat back exhale step back plank pose lower down through the vin Yasa downward facing dog feet together. Inhale left leg rises up in back. Bend the knee, Open the hip. Exhale, step your left foot forward. Spend the right heel down. Inhale rise up. Warrior one. Exhale hands to the heart. Open into warrior two. Inhale fully as you exhale. Sink deeper, then turn your right toes back to the front of the mat. Straighten your left leg ending up in Scotland. Osuna bending your right knee, opening your arms out wide. Inhale open that left shoulder up. Exhale hands back to the front of the mat. Turn your right toes back to the front of Matt. Left knee down. Inhale rising up on Johnny Exhale. Step forward, Front of the mat. Inhale rising all the way up. Exhale hands to your heart. Great job. If you felt like that was confusing, don't worry, because who were? Basically, we've learned almost the entire sequence on will keep flowing through it together, and repetition really is the key to not perfecting anything but really embodying it. We have one more round where I'm gonna add in some more postures, Then we'll have the full entire sequence to just flow through and keep on moving. Inhale, Reach the arms out to come up. Exhale folded forward. Inhale to a flat back. Exhale right foot steps back. Crescent pose. Inhale rising up. Exhale, lean forward, arms back and rise up into Warrior three. Inhale. Stretch the arms forward. Exhale. Standing splits. Inhale to a flat back this time. Ha Pierre left foot back a step or two. Plant the palms flat down. Now you can make this about hand standing, if that's what you like, what I'm gonna offer up. Here's a little jump switch to Cheddar Rhonda, So rise to the ball. The left foot pushed down. Gaze between the risk. Bend the left knee and jump off your left foot. But land your right foot and cheddar. Wrong a bending the elbows. Inhale upward facing dog. Exhale downward facing Doc. Keep breathing, guys. Bring your feet together. Inhale, Reach your right leg up and back. Bend the knee, open the hip. Exhale step your right foot forward. Inhale warrior one Rising up. Exhale hands to the heart. Open into Warrior two. Inhale, Straighten the right like bend your left knee land and not surfers. Lunch. Open the arms out wide, then exhale to the back of the mat. Left foot faces the back of the mat, right knee down. Inhale. Rise it up on Johnny Alcina. Exhale hands to your heart. You're going to twist your right elbow to the outside of the left knee. Push the right elbow down. Revolve the left shoulder open. Talk your right toes under. Lift your right knee up off the ground. Engage your belly, look down and step your right foot. Next year, left big toes touching little space between the heels. Sink your tush back and down a little bit. Twists open in your chair. Twist than inhale straight to chair. Pose rising all the way up towards standing. Exhale hands to your heart street to the other side. Inhale. Reach the arms out to come up. Exhale, dive it forward. Inhale to a flat back Exhale. Step your left foot back. Crescent pose. Inhale. Rise it up. Exhale. Lean forward over that right leg. Take your arms back. Inhale. Stand tall on that right, like reached the left leg back, stretching the arms forward exhale. Standing splits. Pull in your forehead in towards erection. Inhale to a flat back. Hop your right foot back a bit. Plant the palms flat down. Do your best here. Your right foot doesn't have to leave the ground that much. Inhale to the ball of the right foot. Bend the right knee jump switch. Left foot lands in cheddar Ranga Inhale upward facing dog. Exhale downward facing dog. Bring your feet together. Inhale left like rises up in back You're almost there. Then the knee opened the hip. Exhale. Use your core step your left foot forward. Inhale warrior one. Rising up hands to the heart, Open wide into Warrior two. Straighten your left leg. Turn your right toes back to the front of the mat. Bend your right knee into scan Dawson or surfers lunch. Inhale, open the arms. Exhale. Turn back to the front of the map. Right knee forward, left knee down. Inhale reaching your arms up. Exhale hands to the heart. Twist left elbow to the outside of your right knee. From here, tuck those left toes under. Lift your left knee up off the ground. Engage your belly twist open. Just a little bit more as you look down. Step your left foot next to your right big toes, touching a little space between your heels. Bend a little bit deeper, twists open a little bit more, then inhale back to center. Pushed to the heels. Rise all the way up. Exhale hands to your heart. Great job who we learned the full flow. Let's flow through it again. Constant movement. One breath per movement. Stick with it. Maybe if your breathing is a little longer shorter than mine, feel free. If you know the float really flow at your own pace, inhale arms. Reach, exhale. Fold it down. Inhale to a flat. Exhale right foot steps back. Inhale. Rise up Crescent post. Exhale. Lean forward over that left like inhale. Rise up into Warrior three. Simultaneously stretching the arms forward. Exhale, release into that standing splits. Grab your left ankle. Pull your forehead in, inhale to a flat back. Hop your left foot back a bit. Plant the palms flat down and jump switch into Cheddar Unger, then Yasa, Downward facing dog. Bring your feet together. Inhale right leg rises up. Bend the knee, Open the hip. Exhale, Step it forward. Warrior one. Inhale Rise up. Exhale hands to the heart, open into Warrior two. Inhale. Straighten your right leg bend your left knee ending up in that scandal. Osuna. Opening Your arms. Inhale exhale. Turn to the back of the map ball of the right foot, bending to your left knee. Place your right knee down. Inhale rising up. Exhale hands to the heart. Twist right elbow to the outside of your left leg. Tuck your right toes under as you inhale. Lift your right knee up off the ground. Look down. Step your right foot to nature left in your chair. Twist revolve. Open just a bit more, then inhale into your chair, rising all the way up. Exhale hands to your heart, moving straight to the other side. Inhale arms. Reach. Exhale, diving forward. Inhale to a flat back. Exhale left foot steps back. Inhale rising up crescent posts. Exhale. Leaning forward over your right leg. Arms back pushed down through the right. He'll rise up. Warrior. Three. Sending your arms out in front of you, taking them forward as you inhale. Exhale standing splits. Pull your forehead and reach the left leg up. Inhale to a flat back hot. You're right foot back of it. Plancher palms flat down, gave between the risk and jump. Switch to Cheddar Room up dog inhale. Exhale downward facing dog feed together. Inhale left leg rises up. Bend the knee. Open the hip. Exhale stepping forward. Warrior one. Inhale Rise up hands to the heart Open wide warrior two Surfers lunge, bending into that right knee, straightening the left leg. Opening your arms as you inhale. Exhale, turning to the front of the mat. Right leg forward, left knee down. Inhale. Rise up on June Allyson. Exhale Hands to the heart. Twist left elbow right knee. Tuck your left hose under inhale lift the laffnie up off the ground revolved open, but look down, then finding the stability in your right foot. Step your left foot to meet your right chair. Twist knees parallel to one another. Send your tush back, open the shoulder. Inhale back to chair, rising all the way up. Exhale hands to your heart. Great job. Hopefully you're feeling as invigorated as I do. I love linking breath with movement, moving constantly. The good news is we're gonna do our last round together. Take a deep breath in through the nose. Sigh it out. You got this inhale. Reach the arms out to come up. Exhale, dive it forward. Inhale to a flat back. Exhale right foot steps back. Crescent pose as you inhale. Rising up. Exhale straight into warrior. Three of possible. It's the last round standing splits. Grab your left ankle with your left hand. Reach the right leg high. Inhale to a flat back. Hop your left foot back a bit. Plant your palms flat down. Maybe you find that quick little handstand this time. Jump switch it back through the vineyards downward facing duck feet together. Inhale right leg rises up in back. Bend the knee open. Exhale. Do what you can. Step that right foot forward Warrior one. Inhale rising up. Exhale hands to the heart. Open into your warrior. Two. Inhale straight in the right leg. Bend your left knee, Open the arms. Exhale on journey to the back of the mat. Inhale arms. Reach hands the heart as you exhale. Twist right elbow to left me inhale right knee lifts up off the ground. Look down. Exhale, step your right foot to meet your left. Twist open a little bit more then inhale to chair, rising all the way up. Exhale hands to your heart straight to the other side. Last side. You got this. Inhale arms reach. Exhale, fault. Inhale flat back. Exhale left foot steps back. Inhale crescent posts. Exhale straight in the warrior three. Inhale, exhale. Standing splits. Reach that left leg high. Inhale to a flat back. Hop your right foot back a bit. Plancher palms flat down. It might just be a jump switch, which is amazing. If you want to take it a little higher. Maybe switch in the air. Find your handstand, Vin Yasa feet together. Inhale left leg rises. Bend the knee, Open the hip. Exhale. Step it forward. Inhale Warrior one. Exhale hands to the heart. Open into Warrior two. Inhale. Bend your right knee straight in the left leg. Open the arms into scan. Dawson. Exhale 100 a back to the front of the mat. Inhale arms. Reach. Exhale, twist left elbow to the outside of the right meat. Inhale left knee lifts up. Twist open. Look down. Exhale. Step your left foot to meet your right. Inhale back to chair. You got this horizon all the way up. Exhale hands to your heart. Great job. Close your eyes. Take a moment to feel the effects of your yoga Practice on your breathing on the blood pumping through your veins, proving to yourself and myself that yoga can, in fact, become a cardio workout. Practiced a certain way. Open your eyes. Let your hands fall by your side. Inhale, bend the knees, Reach the arms up and exhale. Sit all the way down. Great job. So we're gonna use this heat that we've built just to do. 10 reps of novel Sonata Arden of ascena. Lean back to the back of your sit bones. Lift your legs up so that your shins are in a straight line parallel to the ground. If you want a little bit more, your legs can be straight. Make sure that your toes are other pointed, flexed or flaunted. Arms forward. Lift the heart up and lean the shoulder tips back until you feel the core grip. Deep inhalation here. Exhale lower down art in a Vasana inhale. Lift up. Try to pull the knees into the chest and then lowered down again. That's 28 more acts. Inhale lift, Exhale, lower inhale lift. Exhale lower inhale lift. Exhale lower halfway there. Lift and lower that six. Lift and lower that seven. Traded me yourself in the chest. Eight. Lift and lower. Nine. Last one. Lift and lower 10 and release all the way to hear back pancake or just flat down. Take a moment to just be wherever your body ended up. Justin. Then hug your knees into your chest. Eggs Squeeze. Place your left knee or left foot, I should say, on the ground left knee bent. Cross your right ankle over the left knee and then take recline pigeons, so your right arm through the keyhole of your legs, your left arm around the outside of the leg. You can use your hands on the back of your left hamstring to pull the leg in. Or maybe if you want a little more taking your hands, interlacing them over your left shin. Flex your right foot, push your right knee away from you and pull everything else in. Take a deep inhalation through your nose. Sigh it out. You moved constantly for almost 40 minutes. Just allow these last few minutes to really help you cool down A lot of times when you're just like me and you like constant movement like this. It's because your mind is doing exactly that all of the time, constantly moving, constantly thinking. So it's nice to work really hard like you just did, and you might find yourself right now in a moment of stillness, really bask in that stillness. Take a deep inhalation once again, maybe a little calmer. Now, as you exhale, open the eyes. If they're closed, place your left foot on the ground before we move to the other side. I want you to take you're right foot down to the edge of the mat on the right side. Then cross your left ankle over the right. Me not to go toe reclaimed pigeon, but to bring both knees over towards the left in a windshield. Wiper posts should feel like a nice release around the I T band, the outer hip of the right leg, maybe even in the hip flexor area. And if you're not feeling it as much as you'd like to lift the knees back up halfway, commit to tucking the tailbone forward, keeping the low belly engaged and then bringing the knees down just kind of stopping where you begin to feel sensation. If you want a little more release, the arms can reach up and overhead. I'm returned to that huge ie breathing. Two more breaths here, keeping both feet flexed. If you feel any pain or sort of tweak E nissen the knees. Just elevate the legs a little bit, then inhale. Come on back to center. He'll tell your right foot to the center of the mat, keeping the left ankle over the right knee. Take reclined pigeon on this side, so thread your left arm through the key hole between the legs and the right arm around the outside of the leg, grabbing hold of the hamstring or the shin. Flexing your left foot, pushing your left knee away from you but pulling everything else in. You've worked really, really hard in this practice together. Make sure you take the time to cool down. After all, your guys meant to be a balancing practice. Even as you're using your arms to release tension in your hips, try to avoid any tension in the neck, so draw the shoulder blades down, and as you pull the legs in towards you, use your biceps. Take a deep inhalation through your nose. The next hail sai it out, putting your right foot down now to the other side for the windshield wipers. So left foot to the outside edge of the left side of the map, across the right ankle over the left knee and take both needs over towards the right. Do what you need to do to actually feel something in this pose that serves you. Maybe the arms go overhead, grabbing hold of opposite elbows. I find this just really nice way toe, lengthen or take that stretch from the hip flexors or the hips all the way up to the side of the body, ensuring that you're keeping both feet flexed just to protect your knees. Specifically, that left one and then inhale lifting the knees. Backup on crossing the legs, pulling both knees into your chest for up enough. Take happy baby pose, grabbing the pinky toe edges of your feet with your hands elbows to the internees. Pressing the outer hips forward. Pull the heels down towards the knees, the knees down towards the maps with the elbows on the internees. Press the knees at wide if you want a little more. You can grab the big toes with the peace sign. Fingers stretch your legs out into a wide V, flexing through the heels, lengthening the inseam of your legs and then inhale. Pull the knees back into your chest. Straighten your left leg your right leg. Shake your legs out and just let the feet relax. Open. Take the arms out wide. One more clearing breath together. Inhale through your nose. Pause at the top, sipping a little more. Open your mouth, lad ago. Feel free to stay in Chivas in a forest long as it serves you. Thank you so much for practicing with me. See you again soon Nomis day.