Yoga for EveryBODY Awaken lower body w River and Shayne Morgan

Yoga for EveryBODY Awaken lower body w River and Shayne Morgan


hi my name is River Morgan
my name is Shane Morgan and this is yoga for every body now come to a comfortable
seated position sitting on a bolster a block or a chair and route the hips and
lift the heart stretching the spine come fully into the room with your awareness
feeling your feet on the floor your hands resting on the knees and then
begin closing the eyes begin slowing down the breath in through the nose out
through the mouth three times and now begin in through the nose out through
the nose you je breath begin lengthening the breath smoothing out the breath and
softening the face with that sense of inner smile warming from the inside out
spreading across the face like the Sun across the earth and notice in a few
simple breaths when the breath slows down the body relaxes feel the front and
back of your body and notice that breath is the invisible bridge drawing you
inwards so that every movement comes from the inside out now bring the hands
together in Anjali mudra gazing at the fingertips anchoring in your intention
that anytime you take a conscious breath on or off the mat you’re doing yoga you
nineteen body mind and spirit slowly lift the head lift the eyes release the
hands and let’s begin make sure that the face is parallel to
the ceiling and then begin to hug your knees toward your shoulders spread the
knees wide draw the knees toward the outer shoulders flex the toes toward the
kneecaps and as you squeeze the knees toward the shoulders pull the sacrum the
back of the hips toward the floor relax the feet relax the hips and hug the
knees higher toward the armpits then draw the knees together place one
palm on top of each kneecap draw the knees together and begin to circle the
knees clockwise getting a nice massage for the back of the hips and begin to
engage the lowest band of your abdominal wall to guide the legs reverse direction
coiling up the hip sockets and waking up the lower body for your day one more
circle draw the knees into the chest and now open the knees wide apart away
from the chest together and up into the chest big circles like you’re stirring a
pot try to relax the hips as you guide the
legs around from the hints getting a little bit of movement into the lower
back hug the knees back into the chest bone and then unbend the knees to a 90
degree angle place your hands on top of your thighs press thighs into hands
hands into thighs navel to spine spine into floor and then relax once again
press thighs into hands hands into thighs navel to spine spine to floor and
then relax two more times a nice isometric engagement of the lowest band
of the abdominal wall booty on Abunda and relax one more time pressing thighs
into hands hands into thighs navel to spine
once again hug the knees toward the chest bone lift the feet straight up to
the ceiling and flex and point the feet five times pull back on the pinky toe
sides of the feet as much as the big toe sides of the feet flex the feet fully
spread the legs wide apart place your hands on the inner thighs and give
yourself as much resistance as you can as you draw the legs back together so
the hands and the legs are fighting against each other open the legs once
again engage the lower abdomen inner thighs press firmly with the hands to
resist the legs closing together and open once again come together one last
time and then hug your knees towards your chest bone place both feet onto the
ground now cross the right thigh all the way over the left draw the knees toward
the chest a hand on each shin and begin letting the feet relax toward the hips
knees coming in toward the chest and begin now letting the breath be free
from the navel Center into the chest and with this compression at the femoral
artery there’s very little circulation around the hips
so as we uncross the legs feel the surge of blood flow coming into that first hip
pause bend the knees bring the feet back to the floor cross the left thigh all
the way over the right draw the knees in I hand on each shin relaxing the feet
toward the hips knees toward the chest continue slowing down the breath full body breath from the navel center
into the chest even in this compressed shape then
release the feet back to the floor on crossing the legs and feel the surge of
blood flow on the second side nourishing the hip sockets now hug the right knee
into the chest bring the right hand on the need left
hand on the foot and then begin drawing the knee toward the center of the chest
and the right foot towards the thigh this is a piriformis stretch from
sitting for long periods often times there’s a constriction in the back of
the hip continue smooth long breaths and then release and straighten out the
right leg and let the body sink down into the mat second side hug the left
knee in left hand on the knee right hand on the
foot draw the knee toward the center of the chest
the foot towards the right thigh full body breath oceanic breath and then
release the foot and leg back to the mat and let the bodies sink into the mat
into the earth bend the knees and bring the feet to the floor roll on to your
side and with the top hand into the floor
begin looking at the floor as you press up supporting the lower back and neck
come on to the hands and knees the wrists under the shoulders knees under
the hips tuck the toes under cat cow drop the belly deep inhale and on the
exhalation navel to the ceiling letting the head hang heavy inhale pull the mat
towards you with your hands drop the belly and exhale pressing the mat away
navel to spine inhale and arch drawing the mat towards the knees and then press
the mat away as you round the back drop the belly pull the heart through
the arms and then lift the hips and slowly drag the head through the arms
into auto mukha svanasana downward dog bend the knees and lift the hips high
into the air inhale and exhale right heel toward the floor keeping the left
knee bent deep inhale bend both knees lift the
hips and exhale releasing the other heel toward the floor bending the opposite
knee begin peddling out the feet stretching the calf muscles hamstrings
upper body strength as you press the mat and lengthen the fingers toward the
front of the mat bend both knees lift the hips high into the air inhale and
then exhale releasing both heels toward the floor ears alongside the inner arms
downward dog building upper body strength stretching
the lower body and begin to smooth out the breath look up between the thumbs
and walk or jump to the front of the mat feet together bend the knees bring the
hands to the shins below the knees and lengthen the spine you can hack keep
the knees bent or straighten the legs bring the hands to the waist draw the
elbows back and inhale up release the hands and circle the hands over the head draw the hands to the heart elbows wide
pressing firmly into the palms release the hands and scoop the arms up inhale
and exhale drawing the hands to the heart
hip bones towards each other inhale and exhale hands to the heart releasing the hands down into Tadasana
Mountain Pose root the feet and lift the toes keeping that lift on the thighs
release the toes like tree roots into the earth rooting the feet
pas de banda keeping them lift on the thighs without
locking the knees draw the hip bones in lift the lower ribs and open the palms
toward the front of the room release the shoulders down towards the earth and
lift the tops of the ears up to the sky Tadasana Mountain Pose inhale firmly up
the front of the body and let the exhalation fall down the back of the
body inhale up the front of the body and exhale letting the skin muscles fall
gently down the back of the body Tadasana Mountain Pose
we are the mountain between heaven and earth and as the hands come to the heart
in Anjali mudra remember we are the mountain our feet firmly rooted into
this earth we experienced the crown of the head anchored in the heavens heaven
and earth meeting in our hearts when I am done with my practice I noticed life
is a little sweeter I’m a better mother a better friend a better way I hope that
this practice has nourished you for the day and you can go pay it forward hi my
name is River Morgan this is three generations of yoga okay
go over there with duda no guys no I don’t want to