Namaste, Friends.
Thank you for showing up on your mat. My name is Vasu, I will be guiding you thru your C1 practice today. This is YOUR practice, your time, make it YOUR own; I am here only to cue and guide you.
Listen to your body, Take breaks when needed; up-level/down level as you see fit. That said; let’s begin in extended Child’s pose.
Child’s pose:
Bring your knees out wide on to your mat and let your big toes kiss behind you
Roll your heart in front of you and sink your chest into the earth
Stretch your hands out wide towards the mirrors and begin to massage your forehead
Allow your entire being to settle in to your space, the four corners of your mat and ground down
Take a deep breath in thru your nose uuuuuhhhh and cleansing breath out thru your mouth aaaahhhhh
Beautiful breath, 2 more just like that. With every inhale breath in fresh oxygen fill up your lungs and every breath out, let go of any excitement before this moment or to-do lists, for after.
Uuuuuuh- aaaaaah
Adjustment Disclaimer:
I am a hands-on instructor; I extend physical assist and adjust thru out the class. For any reason today, you wish not to receive those, give me a big wave here and I’d be sure to respect your space.
Beautiful, Thank You Yogis
Now begin to cultivate Ujjayi Pranayama, the breath of Yoga to build internal heat.
Seal your lips and start to breathe in thru your nose
Exhale slowly through your nose while constricting the muscles in the back of your throat, making an oceanic sound
inhale thru your nose uuuuuh – seal your lips ujjayi exhale out thru your nose aaaahhhh
2 more at your pace
Ujjayi – directly translates to victorious. This breath balances your entire cardiorespiratory system, releases feelings of irritation and calms the mind and body.
I invite you to use this breath thru out your practice and at any point if you feel excess heat – let go with an open mouth exhale, and know that child’s pose is here for you to come back to.
Beautiful breath, with your next breath activate your child’s pose
Stretch all your 10 fingers lift your elbows off your mat
Inhale -Table top:
Stack your shoulders over wrists and hips over knees
Exhale -Downward facing dog pose:
Tuck your toes, lift your hips high
Inhale -Set your gaze forward:
Exhale -Ragdoll pose:
Inhale -Come all the way up one vertebrae at a time
Exhale -Standing at attention- Samastithi
Intention:
Inhale -Mountain Pose:
Exhale -Forward Fold:
Inhale -Half way lift:
Exhale -High Plank:
Inhale -Shift forward:
Exhale -Low plank:
Inhale -Upward Facing Dog:
Exhale-Downward facing dog:
Inhale –Gaze forward:
Exhale- Take a seat:
High to low Plank Chaturanga Dandasana Demo:
SUN A – Flow 2 Times
Inhale and exhale – 1breath
Inhale thru your nose uuuuuuh, Open your mouth exhale-aaaah, let something go
Inhale -Gaze Forward
Exhale-Step to the front of your mat
Inhale-Half way lift, table top your spine
Exhale-Forward Fold
Listen for the change here
SUN B
Inhale –Chair pose, Utkatasana:
Bend your knees and sit back into an imaginary chair
Breath here
Lift your heart up; sweep your hands high into the sky
Pull your belly button in to engage your core and remove any sway from your lower back
Shift your weight into your heels and take a peek at your feet
Relax your shoulder blades down and turn your pinkies in
Inhale uuuuuh
Exhale –Forward fold aaaah
Inhale- Half way lift uuuuh
Exhale- High to Low Plank, chaturanga dandasana, remember your options, listen to your body
Inhale-Upward facing dog uuuh
Exhale-Downward facing dog aaah
Ride your exhale breath to the bottom of your plank pose
Inhale- Elevate your left leg high:
Pause here and breath
Dial your right hip down to square your hips
Flex your toes and energize your lifted leg as by pressing the right heel into the back wall
Press into both palms to distribute the weight equally
Inhale, lift a lil higher
Exhale-Low lunge:
Step your right leg softly between your palms
Stack your knee over ankle
See that your knee is not crossing the ankle
Inhale-Warrior 2 pose:
Spin your back foot down to a 45deg angle
Open up your arms towards me; stretch your hands away from your heart
Stack your shoulders over your hips, shoot energy from finger tips to finger tips
Engage your abdominals and gaze at your right finger tips
Push firmly into the knife edge of your back foot for stability
Inhale here ..uuuh
Exhale-Extended side angle:
Shift forward towards the mirrors only with your arms
Tick tock your arms to North and South and gaze up if that is available for you
Use your core strength to lift yourself up, option to place your bottom hand on right thigh
Inhale-Reverse warrior:
Paint the sky with your right hand as your spin your right hand high and left hand back
Feel the stretch thru your right oblique
Maintain the integrity of your front lunge
Inhale here… uuuh
Exhale-High to low plank, move thru YOUR chaturanga dandasana
Inhale –Upward facing dog, Urdhva mukhasvanasana
Exhale –Downward dog, Adho mukha svanasana
Inhale-Gaze forward
Exhale –Step to the front of your mat
Let your breath guide you thru your movement
SUN B left side
SUN B Flow 2 times
Inhale exhale 2 breaths
Inhale- Set your gaze forward
Exhale –Take a seat
Core Series:
Reclined bound angle sit-ups, Supta Badakonasana sit-ups:
Bicycle sit ups, Yogi bicycle:
Inhale-Boat Pose, Naukasana
Boat Pose Demo:
Cross your legs – move you’re your high to low plank
Inhale -Option for easy up dog:
Exhale –Down dog
Crescent Lunge Series:
Inhale –Elevate your right leg high
Exhale Low Lunge
Inhale –Crescent lunge:
Exhale bring your palms to prayer
Inhale shift forward
Exhale-Revolved crescent lunge on your right:
Inhale gaze at your toes
Exhale Runner’s Lunge
take an inhale here
Exhale High Plank
Root down thru your left palm
Inhale Side plank on your right
Exhale High to low plank
Inhale Upward facing Dog
Exhale Downward facing dog
Inhale Elevate your left leg high to the sky
Exhale low lunge
Inhale Crescent Lunge
Exhale bring your palms to prayer
Inhale shift forward
Exhale Revolved Crescent Lunge on your left
Inhale gaze at your toes
Exhale Runner’s Lunge
take an inhale here
Exhale High Plank
Root down thru your Right palm
Inhale Side plank on your left
Inhale here
Exhale High to low plank
Inhale Upward facing Dog
Exhale Downward facing dog
Inhale gaze forward
Exhale step between your palms
Inhale Halfway lift
Exhale Forward Fold
Inhale Chair pose
Exhale bring your palms to prayer
Inhale shift Forward
Exhale revolved prayer twist on your right
Inhale gaze at your toes
Exhale forward fold with Gorilla variation:
Inhale Chair pose
Exhale bring your palms to prayer
Inhale shift Forward
Exhale revolved prayer twist on your left
Inhale gaze at your toes
Exhale Forward Fold
take a deep breath here uuuh, exhale let something go
Take a seat on your mat
Crow Pose Demo:
Now let’s try crow pose together here
When you are done playing with your inversion, meet me in a
Child’s pose
<Intention, Quote, let-go of any comparison, criticism>
Inhale table top
Exhale Downward facing dog
Balancing Series
Inhale Gaze Forward
Exhale Step between your Palms
Inhale Chair Pose
Exhale Eagle pose on your Right
Inhale here
Exhale Release
Inhale Chair Pose
Exhale Eagle pose on your Left
Inhale here
Exhale Release
Inhale Mountain Pose
Exhale Dancer’s Pose on the Right
Inhale here
Exhale Release
Inhale Mountain Pose
Exhale Dancer’s Pose on the Left:
Inhale here
Exhale Release - Stand at Attention, Samasthiti
Inhale Tree Pose on the Right
Exhale -Stand at Attention, Samasthiti
Inhale Tree Pose on your Left
Exhale -Stand at Attention, Samasthiti
Inhale Mountain Pose
Exhale Forward Fold
Inhale HalfWay Lift
Exhale High to Low Plank
Inhale Upward Facing Dog
Exhale Downward Facing Dog
Triangle Series
Inhale Lift your right leg high
Exhale Low Lunge
Inhale Warrior 1:
Exhale Warrior 2
Inhale Straighten Your Right Leg
Exhale Triangle Pose on your right
Inhale Rise
Exhale Pivot your feet Parallel to the short edges of your mat
Inhale sweep your chest high
Exhale Wide Legged Forward Fold
Inhale Rise up
Exhale Warrior 2 towards the mirrors
Inhale Here
Exhale High to Low Plank
Inhale Upward facing Dog
Exhale Downward facing Dog
Triangle Series - Left
Inhale Lift your left leg high
Exhale Low Lunge
Inhale Warrior 1:
Exhale Warrior 2
Inhale Straighten Your Right Leg
Exhale Triangle Pose on your right
Inhale Rise
Exhale Pivot your feet Parallel to the short edges of your mat
Inhale sweep your chest high
Exhale Wide Legged Forward Fold with chest expansion grip
Inhale Rise up
Exhale Warrior 2 towards the mirrors
Inhale Here
Exhale High to Low Plank
Inhale Upward facing Dog
Exhale Downward facing Dog
Inhale
