Happy Half Hour Hearts and Hips – FREE 30-minute Yoga Class

Happy Half Hour Hearts and Hips – FREE 30-minute Yoga Class


welcome to yoga download I’m Caitlin
Rose Kenny and this class is a half an hour focused on opening through the
heart and through the hips we’ll begin today in a cross leg
position so come on to your seats and cross your right leg in front of your
left leg and you don’t need any specific props for today but if you do like to
practice with props bring them with you you can always slip a blanket underneath
your sitting bones here in the starting position so in your cross leg position
bring your hands onto your knees soften your gaze or close your eyes take a deep
breath in through your nose and an open mouth exhale one more breath like that
deep inhale open mouth exhale as you practice today I invite you to feel more
and think less so let the energy that’s in your brain drain down through the
body feel your toes your sitting bones and the gentle lift of your heart one
more breath here if your eyes are closed blink them open
so that you’ve adjusted to the light around you we’ll take an easy twist from
here slip the right hand behind the back like a kickstand bring your left hand to
the right knee sit up tall inhale breath and on your exhale twist over to the
right feel the low belly shifting the ribcage turning and then turn your gaze
off over your right shoulder one more breath your hands can help
guide you deeper into the twist on your next inhale unwind from your twists walk
your left hand out to the side and sweep your right hand over your head take a
side bend try to drop down through your right sit bone as you stretch open
across the right side of the ribcage and then from your side bend you’re gonna
start to swing yourself forwards walk your hands along the floor until your
bowing over your shin bones release through your hat on your neck feel the
widening and the opening across the low back and the outer hips to unfold walk
your hands back and lift your chin off of your chest switch the cross of your
legs bring the left hand behind the back right hand to left knee inhale breath
lift up through your spine exhale gentle twist turn over to the left take a
breath in feel the crown of the head rise and as you exhale let the low belly
shift to the left the ribcage rotate and your head turn a
little bit more one more breath twisting in this
direction in how to unwind crawl the right fingertips out to the
side sweep the left hand over your head anchor down through the left sitting
bone feel a long line of stretching from the left sit bone across the waist the
ribs the armpit a little bit of energy flowing out through your fingertips
from here start to look down and walk your hands along the floor until you’ve
leaned out over your shin bones folding over your cross legs feel a release in
your outer hips and soften your jaw in how you walk out
lift your head in your chest from here cross your ankles and come forwards into
a tabletop position in tabletop today we’re going to open up through the
wrists and the hands spin your four fingers around so that they’re pointing
towards your knees so the right hand turns clockwise and the left hand turns
counterclockwise if this feels too intense for your wrists then simply turn
the fingers out towards the sides of the mat from here lean a little bit forward
and then start a gentle clockwise rotation to open up through the fingers
the wrists and the forearms if you want more sensation you make bigger circular
movements and if you want less sensation keep the circles really small make sure
that you lean off over each thumb and each pinky finger then we’ll reverse
direction go counterclockwise and when we work with the wrists and the hands in
this way we’re accessing the heart meridian line so the heart Meridian line
has three different branches and one of the branches goes from the heart the
organ itself across your chest towards the armpits and then down the inner
seams of your arms into the pinky fingers slow down your movement and
carefully turn your hands back around in the normal direction to stretch through
the back of the wrist walk your finger pads forward for anahatasana lift the
backs of the wrists of the palms are cupped and then bow your head in your
heart down between your arms will pulse on your inhale draw your chin to your
chest back away from the mat on your exhale soften and melt downwards again
inhale chin to chest exhale the heart-melting codes ease
towards the map last time inhale and exhale push into the finger pads to back
your way out now go into downward facing dog so have your hands shoulder-width
lift your knees lift your hips when you get into downward facing dog lift your
heels up high bend your knees deeply and stick your butt out try to lift your
hips up and back press your chest back towards your thighs and feel the natural
elongation of your spine from your tailbone to the crown of your head a lot
of us benefit from keeping bent knees and downward facing dog especially if
the hamstrings are on the tight side if you’re up for it you can move your
hamstrings a little bit deeper into a stretch by dropping your heels and
pressing your thigh bones back but if you feel your low back round soften the
knees again keep the sit bones really lifted take one more breath here and
downward facing dog and then look forward and walk your feet forward to
the top of your mat once you’re at the top of your mat make sure your feet are
still hip-width in how halfway lift pull your heart forward between your upper
arms fingers to the ground or to your shins or your thighs exhale release your
head and your hands down again come to standing stretch the arms wide and up
inhale lift your gaze as your palms touch overhead exhale pull your hands
down to heart center release your hands by your sides inhale
sweep the hands up high this time cactus your arm squeeze the upper back as you
bend your elbows feel the chest pushing forwards and upwards ground down through
your feet inhale reach the hands back up exhale hinge at your hips hands slow
down tracing your heart and all the way down to the mat inhale halfway lift
exhale forward full bhakta standing arms wide crown forward
in how long spine takes it up hands to heart center exhale repeat this flow in
how sweep the arms up ground down through the four corners of the feet as
you take cactus arms squeeze the upper back move the thighs a little forward as
you lift the heart up more inhale hands to sky and trace your midline exhale
soft knees as you hinge at your hips all the way down to tune us another forward
bend inhale halfway lift ardha uttanasana exhale release your head in
your hands just standing inhale arms wide hands to heart center exhale from
here bring your big toes to touch bend your knees Rock the weight into
your heels for utkatasana chair pose raise your arms up by your ears chair
poses will flow with the arms on your exhale airplane arms squeeze the upper
back inhale raise the arms up bicep by ears exhale sit lower airplane arms
inhale squeeze your sitting bones so you feel the hip lift an inch and then
exhale sit lower airplane one more time inhale and exhale hold airplane arms so
the collar bones are broad thumbs point out to the sides then shift the weight
into the balls of the feet lift your heels for drinking bird it’s okay if
there’s a little wobbliness you’re strengthening and stretching through
your feet right now drop the heels back down inhale raise the arms last breath
fruit cut asana exhale forward fold send your hips up to the sky halfway lift
inhale step to plank pose as you exhale plank poses for your transition down to
the mat you can come from your high plank or set your knees down for a knee
plank look forward shift forwards bend your elbows slowly and bring your chest
lightly to the ground and then lengthen your legs behind you
low Cobra pose press the tops of your feet down inhale pull the heart forwards
hover your hands off the mat so you’re testing your spine strength here how
much can you lift the chest without using your arms yet soften your
shoulders down from your ears and look down the length of your nose so that the
back of your neck stays long exhale release your forehead and your hands
down second time you can use your hands grip into the fingertips inhale Cobra
root down through the index knuckles perhaps the elbows in maybe you take
your chest a little higher exhale to release onto the mat tuck your toes
under tone your belly push through a knee plank a high plank or you can
always visit a Child’s Pose on your way back to downward facing dog
down dogs deep breath in through the nose and open mouths exhale in how to
raise your right leg up behind you exhale knee to nose shoulders over
wrists inhale right leg back exhale step through right foot next to right thumb
where your one foundation step your back heel down left toes point to the front
left corner of the mat inhale rise up to Veerabhadra sana a ground down through
your feet and stretch your femur bones away from your hips to get depth from
here we’ll take an upright twist release the right hand down and back turn your
gaze over to the right as you reach your hands in opposite directions back to
warrior one inhale gaze forward our hands to the sky exhale release your
hands down to the ground you’re going towards prasarita so turn over your left
shoulder turning your toes to the long edge of the mat halfway lift forward
fold release your head you can wrap your
hands around your outer legs or ankles or sneak your
fingers underneath your feet take one more breath here pushing the four
corners of the feet down then inhale up to a halfway lift turn over your right
shoulder so you’re facing the top of your mat again crawl your fingertips out
past the edge of the mat shift the weight into your right foot float your
left leg up behind you if the ground is feeling far away you can bring blocks
under the hands or you can bend your right knee as much as you need to so
that your fingertips do come down do you’ve a squat chamber the left knee
behind your right inhale reax pant do you the squat
bend both knees option to pull your hands in front of the heart exhale
expand one more time Jeeva squat and straighten through your legs fingertips
to the ground if they aren’t soften your right knee and step back to a long lunge
plant your palms down pull your right foot back plank pose look forward shift
forwards lower your entire body down to the mat this time Super Cobra bring the
hands forward and wide push into the fingertips inhale cobra pose exhale to
soften one more flow one more Cobra with the breath inhale and exhale pull the hands in tuck the
toes tone the belly knee plank or high plank down dog exhale inhale raise your
left leg up behind you knee to nose inhale left leg back exhale step through
left foot next to left thumb for a warrior one base right toes point
towards to the front right corner of the mat ground your feet inhale raise your
arms and your chest see if you can get a little more depth make the back leg
straighter and stronger to square your chest. free vinyasa yoga class. bring the left side of the rib
paid back and the right side of the ribcage a little forward you’re upright
twist will help with this keep squeezing the left hip back in in release the left
hand down and back turn your gaze over to the left inhale back up to the sky
exhale hands down to the ground spin your back heel up and you’re gonna turn
to the right facing the long side of your mat but pivot the toes out and the
heels in foreskin vasana lunge into the right knee in how you walk through the
center exhale lunge into the left knee a bit of freestyle here so there’s a bunch
of different variations you can do with scand asana you can flex the toes up
towards the sky you can hover the hands off of them that just deepening in will. vinyasa yoga class.
turn over the left shoulder facing the top of the mat now crawl your fingertips
out past the edge of your mat inhale float your right leg up to the sky
remember that you can put blocks under the hands do you have a squat chamber
your right knee in and then expand both legs press outwards you’ve got two more
of these jiva squat maybe you pull the hands to heart center to challenge your
balance and work the legs a little bit more last time jiva and expand
fingertips to the ground soften your left knee gaze forwards as you step your
right leg back to its lunge palms flat inhale plank pose look forward lower
down once you’ve landed interlace your hands behind your back
press your low belly down into the ground and feel that your legs are gonna
grow backwards out of your body start to spread the toes lift your legs lift your
arms lift your chest reach your knuckle to the knuckles to the space behind you
soften your shoulders down from your ears take one more breath here
inchaallah Bassano locust pose exhale to release
hands under the shoulders tuck the toes back to downward-facing dog down dogs
take a deep breath in and then let it out exhale inhale three-legged dog right
leg lifts exhale pigeon pose right knee to right
wrist ease the hips down and then you can get in a little bit more by walking
your left knee back and setting it down we’ll spend a little bit time up right
here walk the hands back your hands can be on either side of the hips or you can
bring your right hand onto your thigh to activate kick your right shin bone down
into the ground hug your midline with your inner thighs
then to get into the hips a little bit more you’ll soften out walk the hands
forwards come down onto your forearms pull your heart forward through your
arms we’re keeping this an active pigeon today with the back toes curled under. free vinyasa yoga class.
and try to wrap your right hip back and in there’s a gentle squeeze of the inner
leg line here taking one more breath then we’re going back to a three-legged
dog so walk up to the palms your back toes should already be curled under
inhale right leg up to the sky bend your right knee peel open your right hip this
is a great place to stay or you can visit wild thing carefully drop the
right foot over to the outside of the mat and then stretch your right hand out
towards the top of the mat look out pass-through mat open through the heart
by grounding your feet and then tone your belly for your transition back to a
three-legged dog inhale step through again as you exhale warrior two spin the
back heel down inhale open up Veerabhadra sana B take a dancing
warrior two inhale reverse warrior exhale extended side angle right over to
right thigh sweep the left hand over your head
inhale reverse warrior exhale extended side angle last time for reverse inhale extended side angle parsvakonasana
option to keep your right elbow on your right thigh or slip your elbow inside of
your knee and anchor back on the inner leg so it’s like you’re trying to push
your right thigh behind you keep the ball of the right foot grounding extend
through your left hand last breath here look down at your right foot pivot back
to your lunge spin your back heel up high palms flat
inhale plank pose look forwards lower all the way down cobra pose in house
slide your shoulders down from the ear exhale melt to your mat tuck your toes
find your way to downward facing dog down dogs inhale raise your left leg up
exhale pigeon pose left knee to left wrist walk your back knee back start to
walk your hands back kick your left shin bone into the ground feel the heart lift
and it’s okay for the pelvis to lift up here there’s kind of a zipping sensation
in this active pigeon pose option four left hand to come on to the left thigh
you can even traction the left femur bone down from the hip here the lift of
your low belly increases the opening across your psoas on the right side and
then we’ll keep the foundation active but bring the upper body forwards so
come down to the forearms attempts to pull your elbows back but the sticky mat
will hold them relatively where they are pull the heart forwards right toes are
still tucked under do a little squeeze of your sitting bones towards each other
and while you’ve got that activation of hugging your midline gravity is helping
you drop your hips to find a little bit more opening from here we climb back to
the hands three leg dog inhale bend your left knee open your hip and slowly drop
over to a wild thing look out past the top of your mat reach
the left hand out push your feet into the ground to open the front body tone
your belly three-leg dog in half step through warrior two base back heel spins
down so the right toes are pointing towards the long side of your mat inhale
open up Veerabhadra sana B feel your Center
tailbone dropping crown lifting inhale reverse warrior exhale extended side
angle left elbow to left thigh sweep your right hand over your head inhale
reverse warrior exhale extended side angle one more time with the flow inhale exhale keep left elbow on left thigh if
you do push down into your thigh so you’re connecting rather than resting
you can also slip the left elbow inside of the knee and press your arm back into
your leg get an extra layer of inner thigh and inner hip opening take one
more breath push the right foot down and then stretch through the right
fingertips look down at your left foot bring your hands down as you pivot back
to your lunge inhale plank pose listen carefully to these instructions from
plank pose tone your legs even more we’re gonna move towards an up dog shape
with the toes still curled under and no chaturanga so keep your arms straight
and strong push your heels back as you dip your hips squeeze the shoulder
blades together to widen through the collarbones
stronger like strong low belly maybe you tilt the chin uh home to down God pull
your low belly in as your hips go up and back
Otto MacGuffin asana down dogs take a breath in and a breath out from down dog
we’re heading to Maulana with our feet wider than our hands in a squat so you
can lift the heels and bend the knees look forward either step or hop your
feet outside of your hands with the toes pointing out drop your hips you can rock
a little side to side and then pull your hands in front of your heart push your
elbows into your knees let’s relieve the wrists bring the back of your hands
together so the fingers are pointing down and then you’ll lift the elbows up
to shoulder height and do a little roll towards the pinky side of your hands and
then the thumb side of the hands just back and forth and then interlace your
fingers roll out the wrists and then last breath hands at heart center
push the elbows into the inner knees from here bring your hands behind you so
that you can rock down onto your bum and we’ll start to come on to the back for a
bridge pose frig poses once you lay down you’re
going to place your feet on the mat and you should be able to brush your middle
fingers against your heels now you’re ready to lift ground down through the
feet start to reach your knees forward as you lift the hips wrap each of your
shoulder blades underneath you and interlace your fingers underneath your
back kick your arms down into the mat set your gaze straight up towards the
sky and then feel a sustainable amount of effort in your feet so as the four
corners of the feet root down the energy of the earth responds and rises up
through the bones of the legs feel the opening from top to bottom on the front
body from side to side take one more breath here and then ease your hips back
down to the ground unwind your hands so the sacrum can land and let the knees
roll together constructive rest for a breath take a gentle twist goalpost or
cactus the arms down on the floor feet wide knees together roll your knees over
to the right in your head to the left you can stay here or you can place your
right ankle on top of the left knee feel the left knee pointing down and the
front of the left hip opening up the right foot is on top of the knee
take it back to the ground keeping your feet wide roll your knees and your head
through the center over to the other side and these to the left head to the
right stay here or put your left ankle on top of your right knee draw your
right and knee down and away from your hip release the left foot to the mat roll
back to Center and then bring your feet more hip-width let me take reclined
pigeon pose also called figure 4 place the right ankle on top of the left knee
right toes flexed you can stay here with your hands on your thighs or if you want
more sensation reach through the keyhole of your legs and interlace your fingers
around your left hamstring or shin bone keep your head on the ground so your
face and your neck can relax and then gently guide the left leg in you can use
your right elbow to coax the right knee away from you find healthy sensation in
your body a place where you know something is happening but you’re not at
the edge of your edge see if you can breathe down towards the low belly and then release this side return the
right foot to the mat left ankle on top of right knee reclined pigeon bring your
hands to your thighs stay there if you want or reach through the keyhole of
your legs interlace fingers around right shin bone or hamstring make sure your
head is still relaxing on to the mat and guide your right thigh towards you small
adjustments of the hips can help you find a spot to work with just keep
moving the left knee away from your face and deepen the breath so that the breath
is moving your low belly and you can also imagine the breath washing in and
around their hips start to release this side pull both
knees towards your chest curl into a little seed you can rock a
bit side to side and then from here pull your knees towards your armpits with one
hand on each chin and flex your feet drop your tailbone this could be a great
place for you to stay or you can take happy baby soles of the feet to the
ceiling you can grab inner or outer feet or ankles and then let your happy baby
rock a little bit side to side you can kick one leg out as you bend the other
knee switch sides if you’re doing that last
breathitt Center and happy baby push up through your heels and then fold your
knees back into your chest give yourself one more squeeze if you have energy to
burn forehead to knee you scrunch up your face like a reason squeeze squeeze
squeeze then we’ll melt out to shavasana
lengthen your legs down the mat and for today bring your left hand onto your
heart and your right hand onto your low belly release through the bones of your
body let your muscles melt all the way out to the edges of the space that
you’re in feel your skin evaporate until there’s no barrier between you and the
world around you you can rest here in shavasana for as long
as you like and when you’re ready to make your way
out and close with a ritual that feels right for you thank you so much for
practicing with me today namaste