Intermediate Yoga Flow To Take You To A Deeper Intensity

Intermediate Yoga Flow To Take You To A Deeper Intensity


welcome to tap video go and welcome to today’s class that’s going to take you into a deeper level of intensity I’m sure you’ll really enjoy it if you like what you see then please like and subscribe to tell Athena oka okay are you ready let’s get going what I’d like although it’s going to be a strong pass we’re going to start lying down because what I’ve used today I’m going to be using is a yoga strap now this one has a little buckle on it and the buckle is quite useful but if you have a little yoga strap then just use your dressing-gown belt your belt anything you’ve got around the house that is kind of this length that will be perfect so we’re going to start lying down and I’m going to make a little hook at the end of my yoga belt just so that I can little loop like so so that I can rest down first of all just let my body settle around in and out and then when I’m ready I’ll hook this belt round my foot and it’s not about pushing to your max at this stage because we’re just warming up it’s about holding during the toast award you’re pushing your heel away put your arm down to the floor to anchor you and then you’re going to take your leg out to the side and let it drop out gently gently opening your head and you’re just letting the weight of your leg take you down no pushing no strain and bring yourself back up slowly slowly and then swap hands with your strap and take your opposite arm down and that’s your anchor to stop you rolling as you take the leg down the other and it’s lovely get on your head join me it’ll rub ease into the joint flex that toe don’t forget and then bring yourself back up and draw the leg towards you keep that hip family down you don’t want to kind of scrunch out dual the toes toward you push your heels away breathe into it we police it off okay let’s swap sides unhook yourself and then we’ll do the same on the other side stretch your leg ease into that leg if we don’t rub of courage the muscles to ease and then take your leg out opposite arm acts as your anchor push your heel away and stretch you might even want to bring your hand to your hip to stop that hitter from rolling over ah take it to the other side or miss your anchor gives you a nice twist in the back it’s a lovely way to wake up with energy this one bring your leg up and draw your foot to your body with a round breath release this don’t lose it completely because we will be using it again and I’d like you to rock yourself up it up nice and tall and then sweep your legs all the way around and you’re going to come onto all fours now I always had a cap now stretch into every class because the spine is so important let’s keep it mobile and flexible and in good health so spread your fingers and around your back in a nice I take a few in your own time using your own bright rhythm breathing smoothly and really working Rip’s the belly and the gist and then round your back to tea and bring your hips to heels walk your fingertips away and rest yourself down what if fingertips away a little bit more and rest yourself on and then you’re going to pull your belly in bring yourself up and then drop your chest back you’re doing a little press up and then you’re gonna roll through and strike a Cobra and then ease back again hips to heels soon as your hips touch it’s like a little electric shock it draws you up drop your chest and strike your Cobra and we’re just bringing their level of energy up a little bit now stretching back pull in drop down and I see lift to the chest as you stretch the whole front of your body you’re warming up your back your shoulders your hips feel that energy drop down slither through upward dog and then ease back again let’s do another top go drop down slither through looking at think you look over your shoulder nice and upright back when she ordered a bigger bigger stretch to the front dropping down good look up again and curl your toes lift your knees up nice and strong in your body and pull your belly in so the core is strong and let your hips float up right up onto tiptoes ease down and have a little paddle pepper out in downward dog throw your hips little sway increase your sway get your body moving wake up all your joints and then you’re slowly going to walk your feet to your hands and dangle down nobody pull your tummy in again and roll up slowly roll through the spine roll your shoulder and again lovely give your wrists a little shaky and then I’d like you to get hold of your straps again and holding on to your balance quite wide sounding nice and balanced in Tadasana and you’re going to ease forward and back forward back and you might need to make your strap really wide and then the more you do you probably can find that your strap can come narrower the more flexible you become so you’re loosening off your tension in your shoulders increasing the liability releasing any tension and just hiding out creases this is where so many people store their tension so this feels really good it does make your face kind of contort as you pull it back keep going oh yeah and then bring it up and then you’re taking a side stretch look lovely inhale come up exhale come down so this is especially good if you sit at a desk worked a desk if you travel a car lot okay bring you about forward take it behind you and I’d like you to make the distance narrower you see it’s quite narrow and all you’re going to do here is from feet hip distance apart and come to the sides you can see clearly is fold forward and this is a shoulder lock and you’re just letting your body down will here with your arms overhead easy into your shoulders letting yourself deepen a little bit more again fabulous for your posture it’s really good for your back health and your shoulders and use your out-breath to come down deeper and deeper again and then use the weight of your arms to bring you all the way back up lovely and that’s a great willing to wait with you to open your chest and put lovely for your arms too so have a little shake out and then I’d like you to come to the front of your mat we’re going to come into a nice energizing threat so grab some water if you need some water before you begin and then return to your mat and stand in Mountain Pose feet hip distance apart feel nice and strong and grounded through your feet lift your belly in and lift your pelvic floor and relax your shoulders away from you and then I’d like you to sweep back sit back sweep your arms up and utter us and then come back up into to those sweet and take your hands down to the floor straighten your legs close your body to the legs and send your right leg back and then I’d like to lift all the way up bring your body up sinking your hips down look up sinking down a little bit more look up and then open to her address reach out in each direction body nice and upright find some stillness and steadiness and then take your elbow to your knee and your arm to your ear look up and then you’re going to pivot forward take your hands down step back down dog and sink into it if then step your leg forward and again and roll all the way up through the spine bring your arms up to us great whites Oh guitars now finally one breath a rocket a stir and take a nice deep fold hands to the floor as best you can and straighten your legs if that’s okay and then you never send your other leg back beat you all the way back curl the toe under and you’re gonna pull your arms up reach up flat them to variable risin – you look at that front hand and reach reach in each direction nice relaxed shoulders and take a side angle bend a little finger – little toe stretch lovely then pivot take your hands to the floor step back that long find out those creases and then stepping forward and again and rolling all the way up that you want flow round roughing Maricha sit down and and stretch up Tadasana and your utkatasana final time let me take your hands down straighten up and send your leg back hold it sink your hips lift your chest up like you’re ready to pass nice and energetic and then lift your arms take your hand to the floor this time reach up when we bring both hands down find your stretch keeping upright nice and active and then step back down down have a little paddle a little sway and then step through and again and take your arms up and sing remember nice deep breathing keep cleansing that body with some nice strong wax you know the Afghans stand tall and back down bucket asana forward fold hands to the floor straighten step your leg back draw the arms up reach up little background lovely open to very madrasa to reach take your hand down to the floor look up you know they bring that hand down sink in your hips and then step back and move in a way that feels good in your down dog use it as an excuse to kind of come treat your body with care a bit of a resting pose what do you need here lovely step through step through and roll up drag that body up through the spine take your arms out reach up nobody sit down pull the baby in local East and release good and again not hurt us don’t release and final time reach up sink your hips pull the tummy in lengthen do take your hands to the floor straighter okay take your leg back drop the foot and then you get hold onto your ankle and reach your right arm or this this glute really free arm up and you’re going to pull it up like you’re reaching up the string will bow and then fold it down reach up string of the work and fold it down and this arm can either be holding on to your ankles for support or free if it’s free you’re using your core and it’s a lot harder Maricha and please reach up take it up take the hand all the way behind you see if you can grab hold of your thigh look up wonderful thanks so nice on your hips and take your hands to the floor and step in just swing hold it here Partin asana folding over your front leg now important also know traditionally you’d have your hands in reverse namaste but today we’re going to sit down deeper in this resting your hands to the floor ease your right hip back or your left hip back the front of the hip comes back hips Square on great hamstring stretch and then I’d like you to put all the weight onto your front legs we’re coming to a balance a variation of very drisana three so you can only lift that back your arms to the side never reach in each direction and well down take your hands to the floor now you keep the leg that’s down the same arm and you’re coming into Halfmoon find your steadiness oh the irony reach and then if you feel comfortable to either take hold of your foot bring your feet down roll up roll them all the way up take your arms up sync up katana Oh stand strong in Tadasana hold D and straights now there’s Lex I block the knees but nice straight legs and then you’re sending your leg back other leg holding on to your ankle and pull the string up reach up and close them pull the string the bow up for each other look and close and again opening your chest and release rich lovely and then bring both hands down either side of the front foot no tonight so that we have a narrower stance so our hips can be parallel and the legs are as if you’re on skis rather than a tie-break and you fold oh and use your out-breath to take you deeper the power of the out-breath make your out-breath even longer than the in-breath it’s a nice passive breath which soothes you hold it there and then from here walking your hands forward slightly lift your back leg make sure this is nice and rooted and Vera by drisana 3 feel like you’re flying here and then take them home to the floor about a foot in front of your own foot and from here hold the hip stack your hips reach your arms up keep smiling and then take your foot behind you if you want to take all of it push your hips forward don’t let the head dangle you know keep it in line with your spine it’s a wonderful hip flexor stretch release everything down and then rolled up no not really slowly take your arms all the way up and bring your hands to your hearts to complete that flow energetic flow helps your heart and close your eyes for a moment don’t throw away that energy you’ve created it through yoga practice keep hold of it soak it up lovely and then you might want to come out of it slowly release your wrists and release your fingers always find this lovely lotus flower if you bring yourself into lotus position here with your hands and then circle at the wrists and return and then again the other way and return okay putting into a balance now and again I want to bring yourself back to using your strap your belt whatever it is you have and I love this this is tree with a twist so find this is really quite a nurturing way to practice tree it’s totally I feel like a totally different sensation all you’re going to do is is coming into Tadasana so you feel really rooted and that’s essential in tree feel the connection of the ground a big toe little toe heel so I’m going to put my weight into my left foot first and bring my right foot and kind of cradle it creamy lip round and it’s if I’m going into half Lotus so bring my foot up high it doesn’t matter if your hips keep you here or here it doesn’t matter where you are you know yoga isn’t competitive you will know that and then you’re going to bring your strap all the way around your back of your waist and come a little higher because your hips can do it because they’ve warmed up really well and you just can have in your tree bring your free hand to your heart find something to focus on and breathe and let your breath settle and I bet you’ll find that you can have in this tree for ages it’s something more steady about it and more nurturing and feel about it so just and nothing was better for busy minds and a balance it’s really calming okay let’s swap sides now it’s really important if you feel like you’re going to fall out of your tree you must let go of your strap because otherwise you’ll fall then bring the weight into your other leg and hook round your foot find your comfortable position cradle a foot tall is something to focus on get flung into the hips find some height okay well then stay as long as you like on that by definitely would unravel movies we’re going to come down to lying on the floor to one of my favorite postures using the strap and that is October token asthma now those of you that come to my class know aliphatic nazma I do it every class but this is a so such a lovely nurturing way again of practicing with a belt so you need to hook up so Quinn’s baddha konasana soles of the feet together and then you need to have your belt around your waist and you need to join it okay so if you’re if you’ve got your dressing out strap you’ll need a knot about your needs buckle so time-consuming and fiddly but definitely worth getting one of these belts it really makes your yoga practice fun okay so bad if you know snack salted eat together don’t have the belt you know close to the skin because and you can make this strap as – why did you like bring it round so I can take hold of it and it’s hooked to run my feet and around my lower back and then I’m going to lower myself in bed a Canasta so coming down tighten tighten tighten tighten a bit more tighten a bit more Oh lovely and rest here so you can end your practice in baddha konasana you can stay here for 4 minutes or more in the end you would stay in postures for you know up to 10 20 minutes so 4 minutes would not do you any harm it’s a lovely hip opener and we carry so much tension and negative energy in our hips so anyway lifts that we can do will only benefit you so rest in sucked Erbakan asana and enjoy the nice release in your hips that your knees pop out let your hands relax wherever they are folding your strap or to the side and this really lengthens your spine as well so follow the pathway of your breath in through the nose and down through down into the lungs throw it deep down feel the lungs expand and then follow the breath out feeling the coolness on the tip of the nose on the in and out breath and use that as your chance to really switch off and give a little meditation using your breath as your anchor or distraction at the end of your practice and when you’re ready to come out of that Canasta bring your feet and unhook and you’ll need to as a Counter pose probably bring your knees in tuck right in and then rock yourself up I’m all in a tangle I hope you enjoyed your session with Tabitha yoga today and I shall see you next time on the mat namaste