Yoga For Winter Nights

Yoga For Winter Nights


and welcome to yoga for winter nights now first of all before I do anything I have to introduce you to my little fellow here Winnie she’s a new addition to our family and she’s normally really rude she can be a little bit unruly but she’s sitting nicely for me at the moment but let’s see okay so today’s class is all about simple postures – quiet and calm the mind so you can soften around the edges we’re going to be working heart chakra so you have the ability to love and feel loved and we’re going to be working root chakra as well so you can connect to your source you know your inner home so it’s a gentle yoga too warm but awakened you as well to restore a little energy and a bit of balance if you just come in from a grotty day like it is today it’s been raining all day this is the perfect class for you just do with your system and it’s time a little bit of peace into your day this is perfect yoga meet so if you like what you see please like and subscribe to Tabitha yoga okay so I’m like you ought to start sitting comfortably like I am and whether that means you need little block under your bottom and that’s absolutely fine please get yourself comfortable I would say have a blanket by you that’s what I did it got stolen but you bring a blanket by you for the end because we’ll just do a little bit of relaxation so always nice posture even though you’re sitting pulling the belly and lifting a bit of karbix Lauren will abound with all that yoga nice pace through the spine and a couple of rolls in your shoulders just to quiet and bring yourself to your yoga practice soften and Center and find a little bit of inner peace so maybe you need to close your eyes and I always find it a really good discipline to in my mind draw a line under my day so whatever’s happened from the time I’ve woken up to what brings me here right now I draw a line under it just for this next 20 minutes you know that’s all that’s all it’s gonna take and then I look to the day ahead to what takes me to bedtime and I just shut that out for a minute as well just to bring myself totally to the present to here and now to dedicating myself to myself so bringing yourself to the present relaxing your shoulders softening the muscles of the face especially you know if you’re anything like me and that’s huge browner you might just need to even if you’re not feeling tense sometimes you carry a little bit of tension here you might just need to softly rub between the eyes or maybe just take a little [Music] smoothing tempura as well you know no pressure or anything just a soothing rub [Music] take a girl another roll of your shoulders and then you gonna take hold of your foot and crazily in your hand and take a little rock from side to side so you’re easing it out and you know you can just cradling looking after your hips and your knees and you place that down gently and the other side again just do yourself rockin maybe stretch and flex the foot this is what feels good and come back to crossing your knees resting your hands beside you and stretch like you’re creating a big circle of energy a little bubble of gorgeous and surround your body that you’re centering yourself in the middle of and taking a side stretch good come all the way up again side stretch if you’re not putting any pressure on yourself here it’s just all easy you’re just stretching into the joints I got the creases [Music] taking some nice deep breaths reach up and reach forward round your back and then take your hands behind you ice chest open and lift that heart breathing into that space space in the ribs space in the collar lovely and then from here we’re going to ignite a little bit of inner fire in our bellies by doing boat pose navasana so lift your chest you’re on the bony bit of your bottom balancing between rocking forward and doing the backwards roll you bring your hands to your floor hands to your floor hands to beside your legs lift your chest and hold it now I’ll come to this from the side so you can see lift my chest hold and hold breathe though no holding of the breath pulling the belly in and creating that we call it in yoga Agni that inner fire cleansing fire creating some heat to heat you up from this chilly down weather for three you come forward after that and just lift your bottom slightly to release off the pressure and new hip places and then sweep your legs around and you’re kneeling here and that’s not always comfortable for everyone but your next move is here we’re coming into a low salutation a low flow relax your shoulders lovely and you’re gonna sweep up and open again thinking about your heart lifting your heart take your hands to the floor look at my socks he loves socks yeah then come up to all fours curl your toes and lift up into down-dog rocking forward all fours ease back walk your hands forward and come up again and then bring your hands to your heart once again let’s do that one more time open lovely nice back bend to lift your body lift your spirit your physical energy lifts and then bring your hands down to the floor all the way up all fours curl the toes downward dog good rocking forward all force ears back extended Child’s Pose all the way up open back babe energizer and then hands to your heart again settle a little bit of peace soften the body belly in remembering your hands in front of you all fours again and Carlitos and lift yourself all the way back up and you can have walk your feet gently to your hands pull soft being kind to yourself hands to the floor and pull your tummy in and roll all the way up taking your arms up overhead rooting down through your feet lifting up reaching up to the sky take a little side sway because that forever feels nice other side lovely take your hands behind your back squeeze and lift your chest one more time going to go through a Sun Salutation you’ll be lacking a little bit of Sun and vitamin D No so let’s imagine it shining down on us so reach up look up diving down on chest first take your hands to the floor one up step back step back my right leg and take a nice deep lunge dropping the knee sinking in my hips enjoying that opening in the hip flexor highlighting my root chakra lift your pelvic floor and sink step back dropping the knees lifting your hips chest down slither through out dog nice and curl the toes lift your hands step your right foot through and your left foot meets right and big breath in come up good push away good let’s do the other side inhaling up diving down take your hands to the floor and step your left leg all the way back again dropping your knees sinking your hips perky pelvic floor looking ahead of you step back knees down hips up chest down slither through upward dog and finally down down Oh lovely postures to warm you gentle postures to soothe your joints step through and again bring your feet together take a breath in and come up and bring your hands down breathing in reach all the way up again dive down and take your right leg to the back of your mat but drop your knee just gonna wriggle don’t want to disturb my pooch sink your hips nice and deep soften around your edges nice strong body soft edges that’s what we’re after right hand to the floor or hand to the floor reach up look up good bring it down other side hand and then come upon to tiptoe it’s a wonderful hip flexor stretch this one bring your hand underneath on your favorite tips hold it really sink in your hips breathe deeply nice energetic pose lifting that sluggish sensation hands frame the back the front foot lift up step drop down nice and strong upward dog down and step through and again breathe then come up I’m going to do one more round on the other side and again reach diving take your hands to the floor left leg comes back drop your knee sink your hips bring your left hand down tummy tucks in take your right arm up push into that hand on the floor so you’re not slumping into your shoulder lovely bring your hand down to the inside and swap sides reach up bring your hand down and come up onto your tippy toe hands come underneath good so you get a really good hip flexor stretch and hold it pause soften drop your hands front step back drop your body out put dog down and look to your hands and step your feet to the front of your mat in any way feels good come all the way up in your arms up and stepping your leg back so you’re bringing yourself into warrior one all there abouts you know we all know how to do these postures correctly but make this class your own move in a way that feels good for you bring your arms up and so bring your hand behind in the he’ll come up and twist and twice [Music] gentle flow letting the energy flow freely right flow smoothly hold it straighten your front leg you’re gonna roll your hand down that leg reach your arm up you took an Arsenal bring your arms all the way up reach out arms and face the fact okay other side so stepping your leg back sweep your arms and you can be soft in your hips smooth freely enjoy the stretch exhale [Music] straighten your front leg take your hand gently down the leg and reach up try pause lovely inhale arms up bring your hands to those day relax your shoulders just pause for a moment take a breath take stock flow freely in stillness with your breath reconnecting and establishing a little bit of peace again soft shoulders soft brow rooted feet connect your hips connect to your hand and follow that pathway of breath just for a moment just to pause and then we’re going to come down to sitting on the mat so coming down with your legs out in front of you bottom dandasana so take the fleshy bit of the bottom out the way and your toes are pointing to the ceiling you and hold it here tummy in let those seat bones sink down and then reach up and fold forward and whether you’re grabbing to stretch or whether you’re flopping to soothe it doesn’t matter it’s what feels nice make sure you’re warm breathe deeply and fully connect to this moment of South kindness all about being good to yourself you know you’ve done some quite physical work so this is about soothing and softening and resting calling yourself here in this posture your shoulders spread nicely your backs long and we’re grabbing or grasping just see you then and then pull the belly in and bring yourself back bring your feet together soles of the feet together and this is a bad economy one of my favorites actually you can bring your hands behind you and just draw your hips forward slightly to increase the stretch if that’s what you feel I’m doing and but hold on to your ankles often see this which isn’t nice for your knees so hold on to your ankles relax your shoulders away from your ears is your shoulders ease away and then you’re gonna start to just bring in a little bit of neck movement from side to side maybe lifting your chin a bit but don’t let go the head all the way behind you it’s not good for your neck [Music] once again it’s a really nice soothing shape for your back you’re rounding lengthening lumber come forward whilst getting a nice hip opener so it may be that you’re here and that’s just really fine too what you want to be looking is nice stretch here and on your back if you’ve found that then beautiful you stay with it rest and release under restore restore your energy hold it nice flowing breath flowing freely in stillness again if you hit in your side ribs and back ropes and belly and then walk your hands back in and often after bad a Canasta no you need to hug in squeeze in and maybe just take a little moment and then straighten your legs out in front and bring your knee in squeeze it in nice and tight and then cross it over place it on the floor if that’s okay it might be and that’s all good too what I’d like is a nice straight backbone hug in lengthen and twist hand behind you to support you good working your digestion here which can get you know in the winter months or maybe a little bit more digestion can get a little bit sluggish you might not be as active as we are in the summer so these twists give a deep twist and massage to the inside of your body and that gets it working really effectively so breathe in and pause and twist soften and connect to your breath strong body soft edges unravel straighten your leg have a little shimmy in those legs because you’ll need to and then bring your foot back up your other leg and cross it over hug it in [Music] and and release and again have a little shimmy out in those legs maybe a rub all the way down maybe a little rubber the feet and the toes to whatever feels nice if your feet are frozen you know manhandle them give them a massage and walking the way back up now I’m gonna come down to rolling on our mats rolling down on our map is here and we’re good to come into an inversion and I’m gonna give you options oh I’m gonna give you options so option one is bridge we’re just getting the heart above the head and you could interlace your fingers underneath you and lift your chest breathe deep and if any reason you don’t want to put your back in that bag then I’d like you to come into a leg lift so when you have your hands underneath your hips and you have to bring your legs up and you’re just keeping your legs elevated and this is a wonderful exercise if you suffer from swollen ankles if you’ve been out shopping all day or you’ve been on your feet all day this is really good it releases swollen ankles it’s really good for varicose veins you can also feel the energy in the legs feels lovely it’s really tingly so worth a try alternatively shoulderstand your hands behind you to support your back and chin to your chest very nice dueling pose but we tend to end up practicing also means you can’t talk very freely so you stay in your shoulders down for as long as possible and then roll yourself down really slowly all the way down looking after your back and your neck just and one’s a bit tense and then you’re going to come to lying down on your mat resting they are totally in shavasana and if you’ve got a blanket value that hasn’t been stolen by a pet then bring the blanket over you and get yourself warm and cozy and let your body settle down to a nice soothing relaxation so softening your shoulders softening your head maybe rolling it from side to side just to feel the weight of your head softening your shoulders softening your hips softening your shins and your ankles your arms and your hands so all the parts of the body that are touching the floor let them sink and soften into the support of the floor and find your flow of breath in stillness in the body [Music] strong body soft edges soothing your body with Tsuyoshi expanding your lungs your body soften to the support of the floor with each relaxation and take a few more bats like this knowing that everything you need is right here soothing breath calm and heart mind restoring your energy and inviting peace into your body with each breath little by little restoring you back to your best self [Music] and then you’re gonna start to bring a little bit of movement back in wiggling and easing into your joints like you’ve woken up for the first time today stretch and release wake up bit by bit Oh butterfly coming out of Christmas enjoy your knees in the little rock from side to side when you’re ready you’re gonna roll yourself up to sitting and there you go I hope you feel really restored after your yoga for winter nights namaste [Music]