30 min Total Body Vinyasa Flow Yoga Workout | Yoga Dose

30 min Total Body Vinyasa Flow Yoga Workout | Yoga Dose


– Hey, welcome back to Yoga with Tim. Today we’re gonna do a nice well-rounded 30-minute flow, so let’s begin seated. Sit with your legs crossed, right at the middle of the shins. And we’re just gonna
take a minute to settle in to the practice, to
relax before we get going. So if you have a lot of
stress stored in your body, that’s gonna tend to
come into your practice when you’re practicing. So we’ll just take this
opportunity to start to relax into the body
while still sitting upright. So to do that close
your eyes and just begin by feeling the points of
contact with your body and the floor and
whatever you’re seated on. And then start to tune into
the sensation of the breath. So feel the breath come in and the rising, expanding quality of the in breath. Feel the breath go out, the grounding, calming, cooling sensation
of the breath leaving. Then open your eyes,
but keep your gaze soft. And come into child’s pose. All right, for today’s
class I’m using two blocks, and I’m using these blocks
to help with my down dog to help give me a little
height for my hands and also my shoulders. They’re optional, you can use them or not. And I’ll show you why I use them. So with your big toes
together sit your hips back toward your heels and
stretch your arms forward. Then inhale, come up onto
your hands and your knees. So I’m gonna use the
block on the medium height with the thumbs on the inside and the other fingers on the outside. This is just helping to
me to get more space. I messed up my shoulder skateboarding, so it helps me to get
space and it helps me to get the external rotation to help keep my shoulder safe while
I’m putting weight on it. This can also help if
you have a tight back, body and hamstrings to
help you to get to stretch back instead of getting sunk
and grounded into your spine. So just take a few breaths. Then look in-between your hands and walk your feet all the way up. Let your head drop. And slowly roll yourself up to stand. Good, then let’s come into tree pose. So take your right heel and bring it up onto your inner thigh. Then bring your palms together. All right, we’re gonna
try somethin’ kind of tricky in this tree pose today. So with the heel up on your thigh, interlock your fingers with
your left index finger on top. And then whenever your
arms stretch forward, the inner arm bone should
draw back into the socket instead of rounding like this. This doesn’t look so good
for your neck, right? Okay, so draw your inner arm bones back and then straighten the elbows and then re-bend. And we’re gonna pump the
arms towards upright, but keep drawing the inner arm bones in as you straighten the elbows. This is like, kind of
like rubbing your belly and patting your head at the same time. So try to stay as balanced as you can, but still do this with arms. And once you get towards
upright, hold there, draw those inner arm bones down and straighten the elbows and release. Okay, pretty good. Change sides. Take your left heel up onto the inside of your right thigh and then interlock your fingers, other index finger on top. Turn your palms inside out, stand up tall, and
start to pump your arms. This is a really good
way to prepare the arms for stretching, especially if you have a lot of neck and upper back tension. This can just train
those tight, upper traps not to fire when you go to
extend your arms overhead. All right, then bring your arms back down and lower your leg back down. Then stand at the front of your mat again. Inhale, take your arms out to the side. Externally rotate your arms. Then reach ’em all the
way up towards the ceiling and exhale, fold forward. Inhale, flat back,
lengthen out your spine. And step back one leg
at a time into down dog. Then set your knees down and
lie down onto your belly. And we’ll do one more
thing to warm up your shoulders and your back muscles. So rest your hands on your lower back with your forehead down and then just lift and lower your elbows a few times. Feel the blades gliding on the back, rolling onto the back evenly and releasing off the back evenly. You might feel like one shoulder blade will go on easily and the
other one feels sticky. Just observe that. Then release that and put
your hands behind your head and same thing. Then hold your elbows up, stretch your arms out to the side. Reach the elbows out in
the line of the chest. Pull up your belly, start
to activate your core. Firm your leg muscles. Now turn the hands away from, like lift the wrists away from the floor as high as you can and feel your external rotators turn on, but
pull your elbows wide at the same time. Squeeze the back of the arm pit, lift the hands up a little higher, and lower back down. Whew, all right. Then stretch back, child’s pose. And come back to down dog. Curl your toes under, lift your knees, lift your hips and stretch back. Walk all the way up to
the top of your mat. Inhale, flat back, lengthen yourself out. Exhale, fold forward. Inhale to chair pose. Bend your knees. When you go to bend your
knees and set your hips back, try not to let your ankles, the front of your ankle collapse, and try not to let your feet
twist one way or the other. So keep the front of the ankle lifted. Then stretch your arms forward. Weight into your heels, lift from your belly and
raise arms all the way and then stand. Inhale, chair pose. Bend your knees, set your hips back. Exhale, fold forward, Uttanasana. Inhale, flat back, lengthen out. Step back one leg at a time into down dog. Step your right foot all the
way up to your right thumb. Step your back foot a little bit closer and turn the heel down. Prepare for warrior one. Draw your right outer hip back, lift from your belly, come
up onto your fingertips, and then stretch your
arms back behind you. Turn the shoulder heads
away from the floor, open up across your chest. Bring the hands back down
and stretch back to down dog. Step your left foot up to your left thumb. Set up the back heel, turn the heel down. Turn the outer left hip back, lift your belly up and
float your arms back. Get long through the
reach of your back heel and through the reach of your crown. Then bring your hands down
and step back, downward dog. Look between your hands. Step, walk, or hop up
to the top of your mat. Inhale, flat back. Exhale, fold. Inhale back into chair pose. Bend your knees, sit your hips back, raise your arms up,
get strong in the legs, turn your triceps down and then come all the way up to stand. Mountain pose. Let’s do that one more time. This time we’ll come all
the way up into warrior one. Inhale, chair pose. Bend your knees and sit back. Exhale, fold forward, Uttanasana. Inhale, flat back, elongate your spine, zip up your belly and
reach your chest forward. Then step back to down dog. Step your right foot all the
way up to your right thumb. Set up your back heel. Turn your right outer hip back, then lift your belly and reach
your arms up, warrior one. Bring your hands down, step right back to down dog. Step your left foot up to your left thumb. Turn your back heel. Lift from your belly and reach your arms. Bring your hands back down and step back to down dog. Then step your right foot all the way up in-between your hands. Turn your back heel down onto the mat. As you inhale, come up into warrior two. So I’ll give you the
back view on this one. Check out your right thigh. Turn it all the way out so that your hip, ankle and knee are tracking. Your back foot’s also, it’s
angled in a little bit, so let this thigh turn in slightly. You want that to happen. Lift up tall through
the sides of your waist and extend your arms. Then straighten your
right leg and start to reach out over your leg, triangle pose. Put your hand down onto
your block or on your shin. Lift your belly and reach your chest away from your hip, top arm up. Then bring your hand
to your hip, look down, bend the knee, scooch your
back foot a foot closer, and step up to balance on your right leg. So squeeze your right hip in and elongate the spine straight out. Lift the back leg until
you find a Tadasana line, a mountain pose line from your back ankle to the crown of your head. Turn your chest, and once you’re steady, take your top arm up again. Then bend your right knee and
slide back, triangle pose. Bring your hands down and
step back to down dog. Step your left foot up in
the middle of your hands, turn your back heel down, lift from your belly, warrior two. Okay, there you are again. Get the front view now. Make sure your back
foot’s turned in a little. Turn your left thigh all the way out. And then just reconnect to your breath. So just like we practiced
in the seated meditation, feel the areas in your body
where you’re overdoing, where you’re blocking the flow of energy. Soften some through
there so you can extend more evenly through the body. Then start to straighten out your left leg and reach out for triangle pose. So in this pose I’m checking to make sure the left thigh’s turned all the way out so the knee points straight ahead. Then bring your right hand to your hip. Bend your left knee, put your hand or block a foot
in front of the pinky toe and raise your back leg up. So when you go to take the back leg up, you want to make sure that this thigh continues to turn out on your left leg. Lift from your belly
and elongate the spine. And lift the back heel up until you find your Tadasana line, one long line from your
back ankle to your head. Turn your chest, raise your top arm. Then bend that knee and
take a big step back into triangle pose. Bring your hand down and
step back to down dog. All right, from down dog
look in-between your hands, step or hop up to the top of the mat. Inhale, flat back. Exhale, fold forward. Inhale, come all the way up to stand. Raise your arms up. Exhale, bring your arms
back down at your side. Okay, let’s try a little
balancing sequence now. So reach down through your left heel and bring your right knee up. Right hand to your knee. When you bring the knee up, the tendency is gonna
be for like everything to sink back, but we want
to strengthen your posture, so draw your left thigh
back and stand tall up over your left ankle like that. Then without your hips twisting, turn your belly, turn your chest, and open up to the side. Still see if you can stand
tall up over your left ankle instead of leaning back or rounding. Then come back to center
and raise your arms up. Lift your knee up a little higher. Bring your leg down,
bring your hands down. Good job. All right, push down
through your right heel and bring your left knee up. Hands to your knee. Keep your right thigh back. Stand tall up over your right ankle. Then turn from your belly and open up to your side,
stretch your arm back. Come back to center. Raise your arms up and lift
the knee a little bit higher. Then set your foot down
and bring your arms down. Stand tall in mountain pose. Inhale, raise your arms up. Exhale, fold forward. Inhale, flat back. So now for this part I’m
gonna recommend you use tall blocks or a chair seat
if you have either one. Right foot step in-between the blocks or just under the chair seat. Hands go up onto the tall block. I didn’t say to use, shoot, my bad. I didn’t say to have a chair seat ready, so hopefully you’ve got the blocks. Okay, draw your right thigh bone back, lift up from your belly and
stretch your chest forward. So in this position I
want you to see if you can stretch through the
right foot down evenly, but at the same time draw
your thigh bone up and back. And then elongate through
the sides of your spine. All right, then put a little
bend in that right knee and change legs. Left foot forward, right foot back. Here we go. Come up high onto the fingertips. Then stretch down to the left foot evenly. The heel, the big toe
mound, the little toe mound. Stretch the thigh bone
up and back off the shin. And as you lift from just
below your lower belly, elongate to the sides of your spine. And then put a little bend in that knee, step your back leg forward. Whew, and fold forward. Let your head drop. Inhale, flat back. Step back to down dog, one leg at a time. All right, here we go. Step your right foot for crescent. Inhale your arms up. Bring your right hand to your hip. Lean your chest out over your knee. Keep your upper spine active, long. Hook your left elbow to your knee. Then elongate your
middle upper spine again. Don’t let it round out. Join your palms together. So I know in your head it’ll feel like if you go like this that
you’re way more twisted. You’re like, oh, I’m so deep in my twist. But that’s not doing anything. All that’s doing is just rounding you and we want to lengthen as we twist. And this’ll be better
for your spinal muscles and for your posture. And for all your organs, too. It’s a win-win-win. So keep lengthening yourself out. Pull your right thigh back and make sure that your
head is in the line of your right big toe. It’s not rounded forward or leaned back. If you feel your right butt
starting to burn, that’s good. It means you’re doing it well. You’ve engaged your hip good. Bring your hands back down
and step back to down dog. Step your left foot and
come on up for crescent. Left hand on your hip. Now lean your chest out over your knee. Keep your middle upper spine long as you hook the elbow to the knee. Whatever you rounded to
get into that position, unround it and lengthen out the spine. Then bring your palms together. Feel your hips pin in and
out of your lower back and keep lengthening, waking up the muscles of the spine. As you’re turning spin
your belly, spin your ribs. And then bring your hands down. Whew, and step back to down dog. That’s a powerful pose, wow. Lift your heels up high,
stretch through your toes. And stretch your heels down low. All right, good. Then set your knees down and stretch back to child’s pose. All right, cool. Check it out, next we’re
gonna start to train the arms to bear weight for head stand. So whenever you’re starting
to train your arms, everybody’s a lot stronger
in their internal rotators and the muscles that
turn your shoulders in and hike your shoulders up because our chest muscles
are so much bigger than our little external
rotators in our back. So an example would be
like if you went to go pick up something heavy, naturally you go right to this posture. If someone tried to hold, hand
you something really heavy, ’cause we’re stronger like that. But we don’t want to train that in yoga. We want to start to train good posture. So when it feels like you start
to lose that good posture, then just come down. That’s a sign that your body’s fatiguing and it’s not good to let yourself go into bad posture just to do more weight
or more time in the pose. Okay, so set your elbows down onto the mat and interlock your fingers. Already turn those external rotators on, spin your upper arms, and pretend like there’s
a knee in your upper back. Then draw your navel in,
curl your toes under, and lift your knees up just an inch and see what happened. Can you still turn your arms? Now see if you can lift
your hips up higher while still turning those arms. Don’t let ’em turn the other way. Maybe you can straighten your legs and lift your hips high
up over your shoulders without losing that feeling. And then lower yourself back down. Did you keep it the whole time? Be honest, I hope you did. Okay, let’s try it one more time, but this time I’m in a plank position. So turn those arms, set
the blades on the back, stretch one leg back, turn on your belly, oh, I lost it in my left one. Better fix it. Okay, keep both those
shoulders turned, belly up. Upper chest reaching forward. And then set your knees
down, set your hips down. Okay, good. So less is more when we’re training. Wanna make sure that it’s coming well before we go for a long hold. All right. Last thing that I want
you to learn is to be able to put the crown of your head down, but to not bear weight into your neck. So this would be like the progression if I was to start to teach
somebody a head stand. So for this if you have some history of cervical compression, neck issues, this one’s not for you. Just practice the down
dog on the forearms. Otherwise, with the head down, you’re not gonna be able
to hear me in a second. It’ll sound weird. But with the head down you’re gonna still practice that rotation,
the length of the neck. And we’re just gonna hold
it for a few breaths. So head down. Turn the arms, turn the shoulders. And then see if you can lift your knees up without sinking into your neck. You’re still pressing your forearms, keeping the head light. And one day you’ll walk in
and go out, but not today. Set the knees down and lower down. So eventually you get stronger
with the arms like that and you’ll be able to
hold for like a minute, and then you’ll start to
practice the head stand. That would be the order of postures there. All right, sit with your legs stretched straight out in front of you. And for this I’d recommend
sitting up on something, a lift. You can sit on your block. I’m gonna use a bolster just ’cause I have one nearby. I know I didn’t tell you to
have a bolster or something, but you can just use
a block for this part. So have a seat and stretch
both legs straight out. Then bring your hands
to your side right next to your hips. So your Dandasana, that’s this pose. Dandasana, it means seated staff pose. This is the foundation for
all of your seated poses. And it’s called seated
staff ’cause it should be like there’s a stick or a
staff right up your back. Seated staff, seated stick pose. So create that feeling. Bring your sacrum in and up, turn your shoulders back, and my teacher used to say that this was one of the more important core poses because you should be able
to sit totally upright with your legs out in
front of you for a minute. This should be a given. And this really challenges
all your core muscles and all your spinal muscles, which are part of your core, too. But often neglected. All right, so now once
I learn my foundation for this seated postures, we wouldn’t want to
give up that foundation. That would be like if
someone was building a house and they laid the foundation and then a storm came and half the
foundation washed away and they’re like, ah, just
build the house anyway, that’s fine. We don’t gotta fix it. That’s what that would be like. So we don’t want the pose to do that. For example, when I go
to bring my knee in, my spine just wants to
sink back like this. So then it would be like, eh, whatever, I just keep goin’. I have to fix that. So let me see. Once my knee comes in, can I get upright over my pelvis again? Okay, pretty upright. Then let’s go ahead and twist. Hook your elbow around and
put your hand behind you. And then lift up tall
over your sit bones again. Oh, this twist feels so good. So there’s effort to be upright, but not too much effort to where
you’re holding your breath. Let the sticky parts start to open in your side, back. And come back to center. Oh, I need to do that one more. All right, sit up tall again and then start to bend your left knee in. Upright yourself. Hand behind you. Wrap your arm around. And then grow tall up over
your sit bones as you turn. Come back to center. Oh, good. Now, soles of the feet together. Knees wide apart, Baddha Konasana. Sit up tall. So now in this one let me see if you can start to angle yourself forward like a third of the way without the sacrum rounding. That’s the thick, bony part
here at the top of your butt. Keep your sacrum, shoo fly, stop bothering me. This fly has been after me
for the last 20 minutes. Bring the sacrum in and up and grow your spine upright. And then see if you can let the knee start to drop down like I
put heavy weights right here on your inner groins. Let the groin start to release and the knees spread out
to the sides and drop. Good, and then come back up. Now cross your legs and
start to fold forward. For this one I like a block under the head to rest the forehead. And then walk your hands back
towards you, come back up, and change the cross of your legs. And start to go forward again. And walk your hands back towards you. And then prepare for Shavasana. Lie down onto your back. Turn your palms to face up at your side. Just let your feet fall open now. Let your body start to relax into the mat. Let go. So now no more effort, no more doing. Surrender. Then gently bend your knees. Roll over to your right side. And press yourself up to seated. All right, sit up straight and tall. Bring your palms together. Close your eyes and
notice how good you feel after your practice. Thanks for watching today. Namaste. All right, make sure to leave a comment, hit the like button, and subscribe to the channel
if you haven’t already. I think there’s a link either
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and I’ll see you next week.