Total Body Yoga Workout To Feel Good ( Slow Stretch All levels Flow) Gayatri Yoga

Total Body Yoga Workout To Feel Good ( Slow Stretch All levels Flow) Gayatri Yoga


welcome my friends we begin our practice
from a Child’s Pose get yourself in a tabletop position
palms right under the shoulders knees right under the hips you can keep your
knees together and heels together or if you’re really tight in your hips you can
open your knees wider and then push the hips back
lowering your forehead down to the floor finding your child’s pose breathing here
taking a moment to settle down and let go any stress in your body and your
stress in your mind letting go any thoughts any warriors preparing to give a well-deserved time
for your physical body for emotional body for your mind taking the venial sin exhales relax new
hips yellow back your middle back your shoulders your neck
relaxing your jaw your face muscles relaxing your tongue when you ready
slowly lift your head and walk your palms to the right side of the room
keeping your hips on top of the heel stretch in the left side of the torso and then slowly moving back to Center
and then I’m stretching the right side of your torso walking your palms
as far left as you can keeping your hips on top of the heels slowly return back to centre
stay here for a moment in your child’s pose and then slowly lift your head and
now bring your elbows right under the shoulders staying on top of your heels
with the hips when your forearms parallel to one another spread the
fingers press the palms into the mat and try to make little cats and cows moves
with your spine so you are arching the spine sending your shoulders down and
lift it through the heart shoulders away from your ears
and exhale your prayers and the forms into the mat pulling the navel intact in
the chin stretching the back of your neck finding a little grounding in your
back warming up your spine inhale arch and exhale round your large pull the
navel in exhale round inhale arch and exhale inhale arch and exhale slowly
lift your elbows up keeping your hips on top of the heels and let’s repeat our
move inhale find a little extra arch in your back lift through the heart press
the palms into the mat draw your shoulders down press the palms into the
mat draw your shoulders down and exhale press the flow away from you stretch the
back round the back tuck the chin and pull the navel in inhale
lift through the heart arch your back exhale round inhale lift exhale round inhale lift exhale return to neutral now
lift the hips off the mat transition into your tabletop position palms right
under the shoulders knees right under the hips spread the fingers I can curl
curl or uncurl your toes whatever feels comfortable and let’s do our chairs and
curves here pull the navel in find a neutral spine your spine is straight
gives to the front as you inhale pull the navel in send the tailbone up
finding the arch in your back lifting through the heart and exhale start
taking the top and under taking the chin into the chest press the floor away from
your stretcher back inhale arch exhale round inhale arch exhale wrong inhale arch and exhale
round inhale return to neutral and I’ll begin making circular moves with the
hips warming up your hip joints moving from side to side back and forward left
forward right and back left forward right and back and let’s change the
direction switch to going right forward left and
back breathe in here activating your core gently and then return into neutral
when you’re ready press the left palm into the mat and bringing the weight
towards the right knee lift your right arm up and then lift your left leg up
activate the core find your balance you can curl your right toes breathe
here now activate the course that bend in your right knee and bringing your
left knee in towards the chest rounding your back inhale exhale inhale extend
inhale extend exhale round inhale extend and exhale out inhale extend exhale
round last an inhale extend exhale round and release bring the palm and knee back
to the floor and prepare to do the opposite side inhale extend your left
arm up and lift your right leg send the heel to the back of the room find your
balance activate the core inhale and exhale round the back bring the knee and
elbow towards one another inhale extend exhale
inhale extend exhale round inhale extend exhale round inhale extend exhale round
inhale extend and exhale round lower the palm and knee down to the floor and
slowly bring the hips back on top of your heels finding yourself sitting on
your knees now take a moment to stretch your wrists
extend your right arm and point the fingers down to the floor and just
stretch the wrist breathe here and now lift the fingers up towards the ceiling
and apply some pressure towards the fingers in here on accidentally release shake
your wrist and now let’s do the left side extend your left arm and pouring
the fingers down apply some pressure on top of the palm breathe here and now
release and point the fingers up and apply the pressure and then when you are
ready let go of the hold and just shake shake shake shake and then return to
your tabletop position and now thread the fingers press the tips of the
fingers do not cross the base of the wrist into the mat and slowly start
leaning forward leaning forward observing the sensations in your wrist and then return to neutral now rotate
the fingers towards the knees keep your fingers spread the whole palm is pressed
into the mat and slowly send the hips back keep pressing the base of the wrist
into the mat inhale and exhale return to neutral
shake your wrists shake and now bring the tops of the fingers on top of the
med with fingers pointed towards the knees spread the fingers and press the
tips of the fingers into the mat and then when he already slowly send the
hips back one more time be careful observe the sensations control the
stretch inhale and exhale slowly return to
neutral release the wrists and then shake your hands one more time you can
you can cross the fingers and just move the palms in circular motion and then
when you’re ready return to your tabletop position curl
your toes and start lifting your knees off the mat and reaching your chest down
towards the thighs extending your arms pressing the palms into the mat and now
straightening your legs up up sending the hips up up towards the ceiling and
doing your best to straighten your legs as much as you can reach any heels to
the floor if you feel they’re not touching the floor that’s completely
fine tacking the chin in towards the chest pulling the navel in you can walk
your dog by bending your knees one at a time slowly trying to straighten your
spine reaching your armpits down towards the floor press the whole palm into the
mat the tips of the fingers the knuckles the base of the wrist keep moving your
legs bending your knees one at a time you can move the hips from side to side breathing here observing the sensations
in the back of your legs maybe your back your shoulders upper back and then
slowly moving your feet little by little towards the front of the mat towards the
palms you can bend your knees slightly and hang here for a moment grabbing
opposite elbows relax in here you can shake your head yes and no
relaxing your neck you can move your torso from side to side breathe in here
and then when you’re ready let go of the hold on your elbows activate the core
keep your knees slightly bent and slowly start rolling up one vertebra by
vertebra at a time finding yourself in a standing position bringing your feet
together big toes are touching root four corners of your feet into the mat find
your balance activate your quadriceps align your shoulders over the hips hips
over the heels reaching the crown of the head up towards the ceiling this is your
Tadasana Mountain Pose you are strong and solid like a mountain then when
you’re ready prepare for your Sun Salutations inhale lift your arms up and
if you wish you can add a gentle backbend to activate the core and reach
the heart up towards the ceiling slightly leaning back and exhale slowly
start folding forward from your hip creases you can bend your knees if you
need to keeping your back straight reaching your palms down down down
towards the floor if you’re not able to touch the floor bring the palms towards
the shins reach the nose towards the knees or the shins inhale lift the chest
halfway up keep your palms on top of the knees straighten your spine and as your
exhale bring the palms to the mat and step both feet to the back of the mat
finding yourself in plank in here the next girl drop your knees down and lower
the chest down in between the palms keep your elbows in towards the ribs inhale
slowly extend the torso keep your feet together find your Cobra press the palms
into the mat lift through the heart peel the chest of the mat
as your exhale lower the chest down lift the hips push the hips back hello your
forehead down finding your child’s pose breathe here when you already
curl the toes and lift the hips up for your downward-facing dog take three deep
inhales and exhale to reach the heels down activate your quadriceps tag the
chin one two and three inhale and exhale slowly walk your feet to the front of
the mat inhale lift the chest halfway up straighten your spine exhale fold
forward keeping his bones if you need to inhale slowly rise up to standing
lifting your arms up finding a gentle backbend and exhale slowly lower your
arms down let’s do it one more time Ian’s here lift your arms up find your
back bend exhale slowly start folding forward keeping your back flat if you
can lower the pumps down to the floor inhale lift the chest halfway up exhale
step your feet back to plank and lower down to your knees chest and chin inhale
extend the torso find your Cobra exhale push the hips back lift the hips lift
the knees downward facing dog inhale and exhale step walk or jump your
feet to the front of the mat inhale lift the chest halfway up exhale full inhale
rise up to standing lift the arms up finding your backbend and exhale slowly
lower your arms down inhale lift your arms up backbend exhale slowly fold
forward inhale step your right foot back drop the knee down find your low lunge
make sure the knee doesn’t go over the toes lift through the heart inhale and exhale frame the foot lift
your back knee and step your left for the back to planning transition downward
dog inhale slide forward to plank lower your knees down chest and chin inhale
extend the toes up find your Cobra exhale push the hips back lift the hips
up down or not in here lift your right leg up and step it to the front of the
mat drop your back knee down and lift the torso up reach your arms up find
your low lunge Frank knee above the heel lift through
the heart activate the core breathe inhale and exhale
load the palms down frame the foot and now step your right foot back to plank
lower down to your knees chest and chin inhale extend the torso press the feet
into the mat lift the chest of the mat exhale
push the hips back lower down for child’s pose breathing letting go any attention
observing the sensations in your back and your legs and your hips and your
shoulders when you’re ready extend your palms curl
the toes lift the hips up downward-facing dog inhale lift your
right leg up and step it to the front of the mat and bring your left foot to meet
the right folding forward inhale slowly rising up to standing lifting your arms
up finding your backbend and exhale slowly lower your arms down driving your
body slowly waking up observing the energy moving observing the heat
building up inhale lift the arms up find a gentle backbend lift the heart towards
the sky exhale slowly dive forward inhale step your left foot back dropping
your knee down lifting your arms up finding your low lunge sink the hips
reach the arms up breathe here activating the core draw the shoulders
down inhale and exhale slowly lower the palms
down lift your back knee up and step your right foot back to plank drop your
knees chest and chin down to mat inhale extend the torso press the feet into the
mat peel the chest of them ad find in your Cobra exhale curl the toes lift the
hips up downward facing dog take the chin in here lift your left leg up
step it to the front of the man drop in your back knee down lifting your arms up
find in your back bend draw the shoulders down shoulders away from your
ears breathe in here that max he’ll slowly framed the
food lift your back knee up and step your left foot back to plank drop your
knees chest and chin down to the floor it’s telling the torso press the feet
into the mat peel the chest of the mat stand your elbows exhale curl the toes
lift the hips push the hips back up downward-facing dog you breathe tag the chin in towards the
chest I’m observing the sensations in your shoulders your upper back your
middle back your hips the back of the backs of your legs keep reaching the
heels down to the floor slowly step walk or if you wish you can jump your feet to
the front of the mat activate the core gaze to the front and bring the feet in
between the palms inhale slowly rise up to standing lifting your arms up finding
your back butt and exhale slowly lower your arms down observing the sensations when you’re ready step your right foot
to the back of the mat with your legs open wide just like the pigeon toe your
feet bring the palms on top of the hips activate your quadriceps in here lift
through the heart open the heart squeeze your shoulder blades draw the shoulders
down with your core engaged exhale slowly start folding forward trying to
keep your back flat sending your tailbone up up up and reaching your
fingers towards your big toes grabbing your big toes with the index and middle
fingers inhale lift the chest halfway up exhale open the elbows out to the sides
and sink your chest in between the thighs keeping your legs engaged and
straight keeping a micro bend in your knee joints shoulders away from your
ears breathe here breathe here reach the top and up up up towards the ceiling when you’re ready in here lift the chest
halfway up exhale release to hold on your toes activate the core slowly rise
up to standing now send your palms towards the lower back and interlace the
fingers right behind you press the palms together trying to close the base of
your wrist inhale lift through the heart squeeze your shoulder blades activate
your quadriceps press the whole foot into the mat exhale fold forward
reaching the heart to the front and then dive deep and squeezing your shoulder
blades reach the palms down down down down down towards the floor if you had a
stretch in the floor you can slowly move your feet in to give you had more space
to dive deeper Blee breathe here so there’s away from your ear squeeze
squeeze squeeze your shoulder blades reach the palms down to the floor
they actuate the core in here slowly start rising up getting towards the tip
of your nose and let go of the hold on your palms now point your left toes to
the left side of the room frame your front foot drop your right knee down and
return to your low lunge one more time sink the hips lift the torso up
shoulders are over the hips and if you wish lift your arms and activate the
core sink the hips as low as you can deep inhales and exhales inhale and
exhale slowly lower your palms down and pressing your right palm into the mat
turn the chest to the left stack your shoulders one on top of the other and
extend your left arm up gaze up towards your top palm if you wish you can lift
your right knee up curl your right toes and lift your right knee off the mats
they twisted activate your right quadricep and then when you’re ready
slowly lower your right knee down and maybe add a quadricep stretch bend in
your right knee lift the fold reach the foot towards the heel and with your left
palm grab the foot holding onto the food reaching the heel closer towards the
good state twisted and observing the stretching a quadricep making sure the way it is not on your
kneecap in here next you’ll gently let go of the
hold and now bring your left palm to the inner side of your left foot and stay
here for your lizard pose if you wish you can lower your elbows down breathe in here relaxing your hips
relaxing your pelvis and then when you’re ready extending your arms and
then slowly pushing the hips back and stepping your left foot back ringing
your knee down and pushing the hips back finding your child’s pose observing the sensations on the right
side of your body compared to the left when you already extend your arms curl
the toes and lift the hips up downward facing dog inhale lift your right leg up
keep your hips squared and lift your leg higher and higher flex the foot and send
the heel back imagine you’re trying to move imaginary wall behind you now you
can open the hip and bend the knee point the toes to the back of the room lift
the knee up up up towards the ceiling inhale and exhale slowly lower your
right leg down in here lift your left leg up reach your right heel down to the
floor seeing the chest towards the thigh keeping your left hip squared lifting
your heel high high flexing the foot imagine you’re moving imaginary wall
behind you activate the core inhale open the left hip rotate the hip after bend
the knee and point the toes behind you keeping your right leg straight inhale
in exhale slowly extend your leg and lower your left leg down to the floor in here lift your left leg up step it to
the front of the mat drop your back heel down and rise up to your warrior one
keep your friend knee bent back leg is straight and your hips are gazing to the
front in a neutral position lifting your arms up lifting through the heart and
ruins your shoulders down make sure the front knee doesn’t go over the toes inhale and exhale slowly lorry you lower
your palms down behind your back interlace the fingers lift through the
heart and exhale slide your palms down on your back keep your front knee bent activate the core in your return to
neutral let go of the hold and now extend your front leg and rotate the
left toes to the side right side of your mat and now rotate your right toes to
the back side of the mat right here back left hip forward inhale lift your arms
up and exhale bend the front knee warrior one gaze to the front trying to press
through the outer edge of your back foot don’t lift the outer edge breathing here
trying to make your chest gaze towards the front of your mat inhale and exhale slowly lower inhale
and exhale slowly lower your arms down interlace the fingers press the base of
the wrists together live through the heart squeeze the shoulder blades reach
your heart up up up towards the ceiling slightly leaning back sliding your palms
down your backside inhale slowly return back to neutral
release the hold on your palms frame your front foot drop in your back knee
down and returning to your low lunge lift through the heart sink your hips as
low as you can live through the heart draw your shoulders down inhale then exhale slowly lower your
palms down bring your left palm to the mat slowly rotate the chest to the right
staking your shoulders and extending your right arm up reach Retreat you
right I’m up energize your fingers breathe here press
your left palm into the mat if you wish you can curl your left toes and lift
your left knee off the mat energize your left quadriceps and the left heel back in Heerlen exhale slowly lower your left
knee down and if you wish you can stretch your left quadriceps bend your
left knee reach your right palm towards the left foot and slowly start reaching
your heel towards the good state wristed here gazing up towards the ceiling inhale and exhale slowly let go hold
bring in your right palm to the inner side of your right foot slowly working
your right foot to the outside of the mat to the outer edge of the mat lifting
through the heart sinking hips as low as you can and if you wish you can lower
your elbows down breathe in observing the sensations
relaxing your pelvis relaxed anywhere inner thighs your hip flexors your
glutes and when you’re ready slowly extending your arms framing your front
foot pushing the hips back and now slowly stepping your right foot back
opening your knees wide keeping your toes together and pushing the hips back
finding your child’s pose breathing in observing the sensations
you can gently move the hips from side to side and then gently lifting the torso up
bringing your knees together I’m just dropping your hips to the right side and
then extending your feet to the front I would both sit bones into the mat flex
your feet energize your quadricep straighten your legs reaching your crown
of the head up towards the ceiling shoulders over the hips trying to keep
your spine neutral activating the core and breathing here and then when you’re ready bend in your
knees extending your arms forward and slowly rolling down one vertebra by
vertebra at a time we lean you knees in towards the chest hugging your knees and
then gently rocking from side to side when you already extend your left leg
down to the floor and extend your right leg up towards the ceiling you can point
and flex your foot move your food in a circular motion and then bring your
palms towards the back of your shin your calf muscle or your hamstring slightly
lean your leg towards the chest breathe here lift your head and shoulders up
reaching your nose towards the shin chin towards the nose and exhale slowly lower
your head back down bend the right knee and extend your back on the mat inhale
lift your left foot off the mat bring the knee into the chest and now extend
your left leg you can point and flex your foot move your foot in a circular
motion and then bringing the palms to your calf muscle or your hamstring
slowly start applying some pressure to reach the leg in towards the chest
inhale peel your head neck and shoulders of the mat reach the face the nose
towards the shin and reach the shin towards the chest trying to keep your
legs straight observe the sensations in the back of your leg inhale then exhale
slowly lower down behind your left knee and extend your left leg you can shake
your legs open your legs wide open your arms to the sides palms facing up
shoulders away from your ears and prepare for your shavasana for your
resting pose inhale and exhale let’s go in attention inhale and exhale let go any stress in your neck CL let go any unnecessary
thoughts scanning your body to relax each and
every part of your body each and every cell of your body relaxing your toes
your ankles relaxing oceans your coffee muscles relaxing your knees your thighs your
pelvis you’ll all back your middle back your
shoulders relaxing your ribs your arms your palms your face muscles your job
your tongue relaxing your eyelids you