52 min
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Lær Dharma Yoga Mandala Flow med helkroppsøvelser, balanse og dyp tøying. Perfekt for alle nivåer. Start din yogareise i dag.
00:02Three, same thing on the other side, inhaling
00:04the right leg up.
00:06As you exhale, stepping the right foot forward,
00:09left knee down.
00:10Point the back foot, arms up and in.
00:13Exhaling, sinking pelvis, hips closer to the floor.
00:29
00:34pose.
00:34Turning your body towards the left side, right
00:37elbow on top of the right knee.
00:38Inhaling the left arm, feeling that stretch arrive
00:41along the left side of your body.
00:44Trying to look up towards your top hand.
00:46And you can keep your left hand there
00:48or wrap it behind your back.
00:49Try and grab onto your right thigh.
00:52Dropping your right ear towards your right shoulder.
01:06Four, five, slowly release.
01:10Looking forward, preparing for the twist.
01:12Finding that nice box shape between your legs.
01:15Right hand, right hip, inhale the left arm
01:17up.
01:18And as you exhale, left elbow over the
01:20right knee.
01:21Hands in prayer, pull it towards the hips.
01:24Five, four, three, two,
01:36one.
01:37Slowly release, bringing your hands back down.
01:41Flow through your version of the Vinyasa through
01:44Chaturanga or Cat-Cat position.
01:47Inhaling.
01:49Exhaling to fold.
01:52Pressing back down with facing dog.
01:56One, two, three.
02:07Preparing for the warrior poses.
02:08Inhale, left leg up.
02:10As you exhale, step the left foot forward,
02:13back foot on the floor, rising up, warrior
02:15one.
02:18Bringing your hands to prayer.
02:20Using that to focus your drishti, your attention.
02:24Feeling that stretch arrive into your right hip.
02:26Both hips facing the front of your mat.
02:34And then opening up a warrior two position.
02:38Guiding your hips open with the hands.
02:40Trying to align your knee, your front knee
02:42with your hips.
02:44Pulling the arms away from each other.
02:45Relax the shoulders away from the ears.
02:47Look forward and
02:59reverse.
03:00Straighten the front leg.
03:01Lean back.
03:08And then pulling yourself back to neutral.
03:10Trikonasana, left hand down, right arm up.
03:14Good.
03:14So resting your left hand on top of
03:16your left leg.
03:17Or if you can, reaching your left hand
03:18all the way down towards the floor.
03:21Trying to notice where your heart is pointing.
03:24So trying not to look down towards the
03:26floor.
03:26But really peeling your body open up towards
03:29the side.
03:35And then Utthita Parsvakonasana, extended side angle pose.
03:39Bending the front knee.
03:40Left elbow over the left knee.
03:42Reaching again your right arm up towards the
03:44sky.
03:47So you can keep this nice open position.
03:49Or if you wish to stretch out the
03:50shoulders a little bit more.
03:52Hold yourself a little tighter.
03:53You can bring again this right hand behind
03:56your back.
03:56Grabbing onto the left thigh.
03:59Then as you do this, really leaning your
04:01left ear towards the left shoulder.
04:05Stretching out your neck as well.
04:10And then preparing for the twist.
04:12Slowly release the bind.
04:14Bring your right hand down towards the floor.
04:16Spin the back heel off the floor.
04:17Inhale, lift the left arm up.
04:21Five, four, three, two,
04:33one.
04:34Slowly release, lizard pose.
04:36Hands down inside of the front foot.
04:38Back knee stays off the floor to begin
04:40with.
04:41And we'll stay here for a couple of
04:42breaths.
04:43Just trying to find that strength in the
04:45back leg.
04:46Hands, wrists directly underneath the shoulders.
04:49And trying to align your hands with your
04:51front foot.
04:55Three, two, one.
05:01Now drop the back knee.
05:02Point the back foot.
05:03Inhale, pull the shoulders back.
05:04This time trying to stand on top of
05:06our fingertips to get a bit more length.
05:09You can stay here on your hands.
05:11Or feel free to come all the way
05:12down to the floor.
05:14Keep hugging the front knee close to the
05:16side of your body.
05:20Any variation you know.
05:21You can keep your forearms here.
05:23Elbows to the side.
05:25Or even hands out to the side if
05:26that's still accessible for you.
05:31I'm going to stay right here.
05:37Two, one.
05:38Slowly release.
05:39Step your left foot back.
05:41Inhale to high plank.
05:42Flow through your vinyasa.
06:01Two, three.
06:03We're preparing to do the same warrior sequence
06:05on the other side.
06:06Inhale, lift the right leg up.
06:09As you exhale, step the right foot forward.
06:12Back leg on the floor.
06:13Back foot on the floor.
06:14Arms up, inhale.
06:24Two, three, four, five.
06:32Opening up, warrior two.
06:34Facing the left side.
06:35Again, using your hands to kind of hips
06:37the knee more into a straight line.
06:39Lifting the arms, looking forward.
06:43Five, four, three.
06:53Two, one.
06:56Reverse warrior.
06:57Straighten the front leg.
06:58Left hand down, right arm up.
06:59Inhale.
07:01Trying to reach your fingers towards the wall
07:03behind you.
07:05And then pulling yourself back to neutral trikonasana.
07:07konasana.
07:08Right hand forward and down.
07:10Looking up towards your left hand.
07:14Keep breathing.
07:17Nice, long ujjayi breaths.
07:29And utthita partial konasana.
07:31Bending the front knee.
07:32Right elbow down.
07:33Lifting the left.
07:40Again, you can stay here in this open,
07:42supported position.
07:43Or go for the bai and bringing your
07:44left hand behind your back.
07:46Trying to grab hold of your right thigh.
07:49Then trying to rest your right ear on
07:51your right shoulder.
07:52For three, two, one.
08:00Slowly release.
08:02Cartwheeling your left hand down.
08:04Left heel off the floor.
08:05Inhaling the right arm up.
08:21And five.
08:22Bringing your hands down inside of the front
08:24foot.
08:24Lizard pose.
08:26Feel free to move your right foot to
08:28the side a bit.
08:28So that your hands and your wrists are
08:30directly underneath the shoulders.
08:32Focus on lengthening the neck.
08:34Your forehead towards the front of the mat.
08:36Back leg strong and straight.
08:38Back knee off the floor.
08:39For five.
08:42Four.
08:45Three.
08:47Two.
08:50One.
08:51Slowly release.
08:52Back knee down.
08:53Pointing the back foot.
08:54This time inhale.
08:55Try and stand on all ten fingers.
08:56Pulling your shoulders back.
08:58Trying to find that nice upward dog cobra
09:01sensation.
09:01In the upper back.
09:03In your shoulders.
09:03Your chest.
09:05Again you can stay here.
09:07Or try and do the same variation you
09:08did as the first side.
09:10Maybe coming down onto one forearm.
09:13Maybe both forearms.
09:16Maybe your elbows can go out to the
09:18side.
09:18Maybe your hands can go out to the
09:20side.
09:21Whichever variation you're doing.
09:23Keep hugging this front knee close to the
09:26side of your body.
09:26Three.
09:33Two.
09:37One.
09:37Slowly release.
09:39Bring your hands down.
09:40Step back.
09:41High plank.
09:41Inhale.
09:45Whole body in a straight line.
09:46This time going into a version of Vashisthasana.
09:49So balancing on the left hand.
09:51Outer edge of the left foot.
09:52But immediately bring the right foot behind you.
09:55Almost as if you're going into a wild thing.
09:56thing.
09:57You're going to lift your left hip up.
09:59Right arm up.
10:03So instead of flipping directly over into a
10:05wild thing.
10:05With our bellies up into the air.
10:06I want you to stay facing the side.
10:09With your right arm up.
10:11Maybe bringing your right hand, right arm over
10:14your head.
10:15So this variation focusing on strengthening the sides
10:19of our body.
10:20Instead of opening up the back of the
10:21chest.
10:23For three.
10:26One.
10:29One.
10:30Slowly release.
10:31Come back to neutral.
10:32Inhale.
10:34Preparing to do the same thing on the
10:36other side.
10:37So right hand down.
10:38Outer edge of the right foot on the
10:39floor.
10:40Immediately bring the left foot behind you.
10:42Left knee bends.
10:43Lifting the hip.
10:45Lifting the left arm up.
10:46So preparing your hand, your foot, your hips.
10:50And then trying to bring your left arm,
10:53left ear up and over your head.
10:54Continuing to keep your body facing the side.
10:57For five.
11:01Four.
11:05Three.
11:08Two.
11:11One.
11:12Slowly release.
11:13Coming back to neutral.
11:15Inhale.
11:17Flowing through your vinyasa.
11:18Everyone meeting in downward dog.
11:39Preparing for kapyasana.
11:41Inhaling the left leg up.
11:44As you exhale, stepping the left foot forward.
11:46Right knee down.
11:47Pointing the back foot.
11:48Arms up.
11:49Inhale.
11:50So second kapyasana on this side.
11:53You can either stay here working on getting
11:56the lunge.
11:57The hips, the pelvis closer to the floor.
11:59Maybe even using your hands on top of
12:01your thigh to guide the knee forward.
12:03Leaning back.
12:04Beginning to feel that stretch in your right
12:06hip.
12:08If you know deeper variations.
12:09If you have a strap handy or your
12:11own bind.
12:12Turning your body to the right side.
12:14Trying to grab a hold of your back
12:15foot with the right hand squeezing the thigh.
12:20So maybe you're here.
12:24Maybe you're here.
12:26Maybe you're here.
12:28Sliding your foot into your elbow.
12:30Arms behind your head.
12:33Mermaid pose.
12:44Four.
12:47Five.
12:48Slowly release.
12:50Preparing for pigeon pose.
12:52Bringing your right foot.
12:54Sorry, your left foot over to the right
12:55side.
12:57Left knee down on the floor.
12:58Stretching your right leg behind you.
13:00Using your hands on top of your left
13:02foot.
13:03Your left knee to really peel yourself open
13:05here.
13:06Inhaling the arms up.
13:10Again, you can stay here working on your
13:13drishti.
13:13Your focus on your hands above your head.
13:16Or if you wish to add the back
13:18bend the heart opener into it.
13:19You can begin to turn your body to
13:21the right side again.
13:23So if you want to practice the mermaid
13:25pose.
13:26Trying to grab hold of your back foot.
13:29Without the strap.
13:30Without any props.
13:31You're just trying to pull this right foot
13:33towards your right shoulder.
13:35Leaning back to help bridge the gap.
13:38Then if you feel like your foot can
13:40slide into the elbow.
13:42You can go for the half bind.
13:45Or if you're practicing flipping the grip.
13:47And you have a strap handy.
13:49You can wrap the strap around your foot.
13:51Flipping the grip.
13:53Both hands and elbows go up and over
13:55your head.
13:57Hugging the elbows in.
13:59Head between the arms.
14:00Looking up.
14:03Eventually your head and your foot may be
14:05able to touch each other.
14:07Then maybe one day you won't need a
14:09strap anymore either.
14:22And slowly release.
14:25Folding over your front leg.
14:27Making sure your hips are square.
14:31Creating a nice little pillow with your hands.
14:33With your arms.
14:36Relaxing the forehead.
14:37Relaxing the elbows.
15:02And five.
15:03Preparing to come out of the pose.
15:05Peeling your body off the floor.
15:08Hands underneath the shoulders.
15:10Tucking your back toes.
15:11Gracefully stepping back.
15:12High plank inhale.
15:15Flowing through the downward dog.
15:17Whichever way you know how.
15:30Take two more deep breaths.
15:32Trying to use your downward dogs to come
15:35back to your breath.
15:38Come back to your intention.
15:41Your mindful movements.
15:45And then preparing to switch sides.
15:47Inhale.
15:48Lifting the right foot up.
15:50As you exhale.
15:52Stepping the right foot forward.
15:53Left knee down.
15:54Pointing the back foot.
15:55Arms up.
15:58So again.
16:00Staying here in Kapyasana.
16:01Perhaps working and lowering your lunge.
16:04Your hips.
16:05Your pelvis.
16:06Coming closer to the mat.
16:08Your front knee.
16:09Maybe moving a little bit past the ankle.
16:13If you feel like you found your depth.
16:15And you wish to add the backbend.
16:16Then turning your body to the left side.
16:18Right hand on your right knee for support.
16:20Trying to grab your back foot with the
16:22left hand.
16:23Squeezing the thigh.
16:25Beginning to feel that nice stretch along the
16:28left thigh.
16:30Leaning back again to help bridge the gap.
16:33Then if you can slide your left foot
16:35into the left elbow.
16:36Maybe coming into this position.
16:38Or here.
16:44Four.
16:47Three.
16:50Two.
16:54One.
16:55Slowly release.
16:57Preparing for Pigeon Pose.
16:59Raja Kapyasana.
17:00Right foot slides over to the left.
17:03Right knee on the floor.
17:04Straightening your back leg.
17:06Pointing the back foot.
17:07Using your hands on top of your right
17:09foot.
17:10And your right leg.
17:11To just peel yourself open.
17:12Lengthening the spine.
17:14Trying to pull your torso out of the
17:16hips.
17:18Trying to do the same variations we did
17:20as the first side.
17:21So inhaling the arms up.
17:24And you can stay here if this is
17:26more than enough for today.
17:28Find your drishti.
17:29Your focus.
17:30On your fingers.
17:32Your prayer hands above the head.
17:34If you wish to practice the back bends.
17:36Open your body to the left side again.
17:39Trying to reach for the back foot.
17:40Squeezing the thigh.
17:43Maybe the foot can go into the left
17:46elbow.
17:46And then coming into Mermaid Arms.
17:49So this is the half bind.
17:52Where your body is still half facing the
17:55side of your mat.
17:56If you wish to practice flipping the grip.
17:58You can bring a strap around your back
18:00foot.
18:03Hands, elbows up and over your head.
18:06Squeezing the elbows in.
18:07Looking up towards the sky.
18:11Five.
18:14Four.
18:18Three.
18:21Two.
18:25One.
18:25Slowly release.
18:27Folding over your front leg.
18:51Taking one more deep breath.
19:00And then preparing to come out of the
19:02pose.
19:03Peeling your upper body off the floor.
19:06Hands underneath the shoulders.
19:08Gracefully stepping back.
19:09High plank.
19:10Final one for today.
19:12Flowing through to Downward Facing Dog.
19:23Lifting your heels.
19:25Bending your knees.
19:27Step or walk or jump.
19:28You're just behind your hands.
19:31Coming into a nice Malasana position again.
19:33Hands in prayer in front of the heart.
19:36So if you have a Bakasana practice.
19:38Feel free to practice your Crow Pose again.
19:41Hands to the floor.
19:42Head forward.
19:43Knees squeezing in.
19:45Feet pointing back.
19:47Or if you wish to open up the
19:49shoulders.
19:50Do a little more Yin variation of this
19:52pose.
19:53You can bring your right hand to the
19:55floor.
19:56Inhaling the left arm up.
20:00Maybe even going for a bind behind your
20:02legs.
20:03Behind your back.
20:04Trying to pull that top shoulder away from
20:07the ear.
20:09If you are in Bakasana.
20:11Try and hold it for five breaths each
20:13time.
20:17And if you're in the variation that I
20:18am doing.
20:19Feel free to switch sides.
20:20So releasing the bind.
20:22Coming back to neutral.
20:23Inhale.
20:25Then exhaling your left hand down.
20:27Right arm up.
20:30Staying here in the open twist.
20:32Or going for the bind.
20:33If you did so on the first side.
20:35Trying to grab your right hand.
20:37Your right wrist behind your back.
20:39Pulling your right shoulder away from the ear.
20:42Looking up.
20:52And then slowly release.
20:53Coming back to neutral.
20:55Heel toe your feet together.
20:58Inhaling all the way up.
21:02Hands to prayer in front of the heart.
21:13So from here we're going to add the
21:15Mandala Sequence into the flow.
21:17So you're going to inhale your arms up.
21:19As you exhale.
21:21Bring your hands down towards the floor.
21:23Standing splits.
21:24Right leg comes up.
21:26So if you have a handstand practice.
21:28Feel free to go up into your handstand.
21:30Otherwise stay here with me in standing splits.
21:33Your Drishti.
21:34Your focus on your front big toe.
21:37Trying to pull your forehead down towards the
21:39mat.
21:40Gazing at your front big toe.
21:42For three.
21:46Two.
21:50One.
21:50Slowly release.
21:51Bringing your right foot to the floor.
21:53Right heel off the floor.
21:55High lunge.
21:56Inhale the arms up and over your head.
21:58Back heel stays off the floor.
22:00So feel the strength.
22:01The power in your right hip.
22:02Your back leg.
22:03Five.
22:06Four.
22:08Three.
22:11Two.
22:13One.
22:14Lowering the back heel on the floor.
22:16Open up Virabhadrasana two.
22:17Warrior two.
22:18Again arms up.
22:21Relax the shoulders.
22:22Three.
22:25Two.
22:28One.
22:29Slowly release.
22:30Straighten the front leg.
22:31Turn both of your feet towards the right
22:32side of your mat.
22:34Inhaling your arms up and over your head.
22:37As you exhale, point your toes out to
22:39the side.
22:39Bend the knees.
22:40Goddess position.
22:42Wrapping your arms around your shoulders.
22:44Sitting low.
22:46Inhaling your arms up.
22:47Straightening the legs.
22:50As you exhale, goddess position.
22:52Bending the knees.
22:53Wrapping your arms around your shoulders.
22:55Inhaling again up.
22:58As you exhale, bending the knees.
23:00Wrapping your arms around the shoulders.
23:04Then releasing your hands over the knees.
23:09Breathe.
23:12Maybe gentle sway side to side.
23:14This might burn a little bit.
23:17Three.
23:20Two.
23:22One.
23:23Slowly release.
23:24Straighten the legs.
23:25Inhaling the arms up.
23:27This time toes point towards each other.
23:30Swan dive towards the floor.
23:31Prasarita Dandasana.
23:40Remember the tricks to getting your head closer
23:43to the floor.
23:44Big toes point towards each other.
23:46Heels away from each other.
23:47If you have a regular tripod headstand, feel
23:50free to come up into that now.
23:52Otherwise, just stay in this position so long
23:57as your heart is over your head.
24:00You're already getting the benefits of the pose.
24:04Inversion.
24:13And one.
24:14Inhaling.
24:15Halfway up.
24:16Hands under the shoulders.
24:18Open twist.
24:19Bring your right hand right underneath the heart.
24:21Inhaling the left arm up.
24:25Three.
24:28Two.
24:32One.
24:32Slowly release.
24:33Left hand comes down underneath the heart.
24:35Inhale the right arm up.
24:39Three.
24:42Two.
24:46One.
24:46Slowly release.
24:47Bringing the hands back down.
24:49Coming down into side ninja position.
24:52So your left knee bends.
24:53Your right leg is straight.
24:56So you're trying to massage your hips open.
24:59And your right leg and your left knee
25:01away from each other.
25:02So feel free to just guide your knee,
25:05your right foot away from each other.
25:07Maybe stay upright in this position.
25:09Or if you're able to bring your seat
25:11down towards the floor.
25:13Sitting down here.
25:14Maybe bringing your right elbow over the right
25:17knee.
25:18Stretching the left arm up again.
25:22If you wish to go deeper into this
25:24side bend with or without the strap.
25:28You're trying to, with the strap for example,
25:32reach the strap around your foot.
25:34It's like you're doing compass pose, but on
25:36the floor.
25:37So your right elbow stays on top of
25:38the right knee.
25:39Looking under the left arm.
25:42Opening up the body towards the side.
25:46Three.
25:49Two.
25:53One.
25:54Slowly release.
25:57And then keeping your right leg straight.
26:00Bringing your left foot inside of the right
26:02thigh.
26:04This time we're facing the back of our
26:06mat.
26:08So feel the pressure of your left foot
26:11into the inside of the right thigh.
26:12Inhale your arms up.
26:15As you exhale folding over your right leg.
26:18So notice how my back knee bends a
26:20little bit here.
26:21So just like we do in Paschimottanasana and
26:24Dharma Yoga.
26:25The aim of this stretch when we're doing
26:27it here.
26:27Is to try and lengthen our spine instead
26:29of the back of the legs.
26:30Since we've done that quite a lot already.
26:33So by all means feel free to bend
26:34that right knee as much as you have.
26:37So you can grab a hold of it.
26:38Really lengthen the spine and rest your chest
26:41and your belly on top of the thigh.
26:44Then you can pull your toes towards your
26:46right hip.
26:47Grab a hold with both hands.
26:49Trying to reach your forehead towards the back
26:51toe.
26:52And then maybe tucking your chin to the
26:53chest.
26:53If you're able to keep the chest and
26:58thighs together.
26:59While straightening the leg a little bit more.
27:02Maybe your elbow is reaching towards the floor.
27:05Then by all means do that.
27:18One more breath.
27:22And then preparing to switch sides.
27:24So we're halfway through the mandala sequence.
27:26Now we're going to do the same thing.
27:28But backwards through the other side of our
27:30mat.
27:30So just stretch your left leg straight.
27:33And this time bring your right foot inside
27:35of your left thigh.
27:38So again feeling that nice little bit of
27:40pressure.
27:41As your right heel and your right toes
27:44press into the inside of your left thigh.
27:46Inhaling your arms up.
27:49As you exhale folding over your left leg.
27:52And again feel free to bend the leg
27:54a little bit.
27:54So you can really focus on lengthening.
27:57And resting your chest and your spine on
27:59top of your left leg.
28:00Trying to grab a hold of your back
28:02foot.
28:03Pulling your forehead towards your feet.
28:08Three.
28:12Two.
28:17One.
28:18Slowly release.
28:19Coming back up.
28:21And this time opening your right foot to
28:23your right hip out to the side.
28:24Coming into side ninja.
28:26With your left leg straight.
28:27Your right knee bent this time.
28:30So again you're trying to massage your knee.
28:33Your left leg straight away from each other.
28:38Maybe you're here.
28:40Maybe you're here with your left elbow down.
28:43Right arm up.
28:46Then again if you wish to add a
28:48deeper side stretch into this pose.
28:50Feel free to bring the strap around your
28:52foot.
28:53Looking under your right armpit.
28:55Resting your left elbow on the left leg.
28:58Trying to look up towards the sky.
29:00For three.
29:04Two.
29:09One.
29:10Slowly release.
29:14Pressing up onto your hands.
29:17Bringing your left foot.
29:18Press it down into the floor.
29:20Walking your feet a little bit closer together.
29:22Come into your folded prasarita dandasana.
29:25Inhaling halfway up.
29:28Right hand underneath the heart.
29:30Inhale the left arm up.
29:31So looking back to where we came from.
29:41And then beginning to look forward to where
29:43we're going.
29:45Inhaling the right arm up.
29:46Left hand down underneath the left.
29:49Underneath the heart.
29:54And then bringing your right hand down.
29:57Finding your deepest fold here in prasarita dandasana.
30:00And again, if you feel like coming up
30:02into your tripod headstand.
30:04Maybe your forearm balance.
30:07Now's the time.
30:08Otherwise you can stay here with me.
30:11Turning your big toes toward each other.
30:13Heels away from each other.
30:17Maybe even some of you can rest or
30:20reach your forehead towards your thumbs.
30:23Close your eyes.
30:36Taking one more breath.
30:38And then inhaling halfway up.
30:41Pointing your feet away from each other.
30:43Bending the knees low.
30:45Come into your goddess position.
30:47Resting your hands on top of the knees.
30:50Maybe swaying side to side.
30:53Feeling the burn a little bit.
31:00Then straightening the legs.
31:02Straightening the arms.
31:02Inhale up and over your head.
31:05As you exhale, bend the knees again.
31:06This time wrap your arms around your shoulders
31:09the opposite way from what you did the
31:11first time.
31:13Inhale halfway up.
31:14All the way up.
31:16Exhale again.
31:16Fold.
31:17Wrapping your arms around your shoulders.
31:21Inhaling all the way up.
31:24Exhaling.
31:25Fold.
31:29Inhaling all the way up.
31:31And then this time hands to pray in
31:33front of the heart.
31:34Make sure that the side of your left
31:36foot is aligned with the back of your
31:38mat.
31:38Pointing your right foot forward.
31:40Bending the right knee.
31:42Warrior II.
31:42Inhale.
31:45Three.
31:49Two.
31:53One.
31:54Go for the high lunge.
31:55Left heel off the floor.
31:57Left leg straight.
31:58Both arms up.
31:59Inhale.
31:59Five.
32:02Four.
32:05Three.
32:07Two.
32:10One.
32:11Bringing your hands to pray in front of
32:12the heart.
32:13Swinging your left leg forward.
32:15Hands down.
32:16Standing splits.
32:17Left leg up.
32:20So again, if you have a regular handstand
32:22practice, if you wish like playing around with
32:24it, now is the time.
32:27Otherwise, you can stay here with me in
32:29the supported standing splits.
32:33Trying to keep your drishti, your gaze towards
32:36your front big toe.
32:48And slowly release.
32:50Bringing your left foot back down towards the
32:52floor.
32:53Heel to your feet together.
32:55Inhaling all the way up.
33:00Exhaling hands to prayer.
33:01Closing the eyes.
33:13We release into Tadasana mountain position.
33:20So hopefully you're pretty warmed up by now.
33:24And so I'd like you to walk halfway
33:27down your mat and then just come into
33:28a nice seated position.
33:32So we've gone through our warm-ups and
33:34the Shiva Namaskara series, which is part of
33:36the traditional Dharma flow.
33:38And then we've done the Mandala flow as
33:40well.
33:40So for the last 10 minutes or so
33:44of class, before we go into Shavasana, we're
33:47going to condense the second half of class
33:49and really focus on what Dharma calls the
33:51key poses.
33:52So even if you have only 10 minutes
33:55of practice a day, I like to think
33:57of this next set of poses as the
34:00chakra wind down.
34:01So we're basically working through the very top
34:04chakras all the way down towards the base
34:06of our spine.
34:08So if you can imagine very top chakra
34:10inversion.
34:11So try and do now for the next
34:13minute or so your variation of Shirshasana or
34:17headstand practice.
34:19So if you already have a regular headstand
34:21practice, feel free to come up now.
34:24Don't waste any time as Dharma says.
34:26You can use the traditional arm variation or
34:29tripod arms, maybe even practicing your Pinchamayurasana.
34:33If you're like me and you're getting a
34:36little more pregnant and inversions aren't so comfortable
34:38anymore, maybe it's that time of the month.
34:41Maybe you have a little bit of strain
34:44in your neck.
34:45Then you can still get the same benefits
34:47of the inversion by going into Shashankasana or
34:51hare or rabbit pose.
34:53So you're going to practice this, bringing the
34:55very top of your head towards the floor.
34:59So your chin is tucked to your chest,
35:02trying to walk your feet in as close
35:03as you can.
35:05Your feet can be pointed or standing on
35:08the balls of your feet and then trying
35:09to grab your hands towards your heels.
35:17You can even practice headstand variation with the
35:20arms by interlacing your fingers, creating a nice
35:24little helmet around your head with your arms,
35:26bringing your elbows close together directly underneath the
35:30shoulders.
35:35And again, there's no pressure to go all
35:38the way up and do a full headstand
35:39practice so long as your heart is over
35:42your head.
35:44You're already getting a lot of the benefits
35:46of the pose, bringing fresh blood, fresh oxygen
35:49towards your brain, helping to increase your focus,
35:54your concentration, if you
36:05wish to ramp it up a bit.
36:06You can even just keep your arms as
36:08they are, trying to lift your knees off
36:10the floor a bit.
36:13Maybe even at the downward dog position.
36:20So these are the ways that I've had
36:21to modify my home practice as my belly
36:24grows.
36:24But as you can see, you can perhaps
36:27take some of these modifications into your practice
36:31as well, depending on how your body feels
36:34at different days.
36:37So if you haven't already come down from
36:39your headstand or your inversion, come down now
36:43and then press yourself into child's pose, Balasana.
37:01And then preparing ourselves for the queen of
37:04all poses, Sarvangasana, the shoulder stand.
37:09So this time focusing on our throat chakra.
37:13You're just going to swing your legs forward
37:16and then using momentum, you're going to rock
37:18all the way up on into your shoulder
37:20stand.
37:23So in your shoulder stand, using momentum to
37:27rock your hips off the floor and then
37:29supporting your hips with your hands, elbows closer
37:32together, shoulders closer together.
37:37So try and bring your body into a
37:39straight line.
37:40If you're like me, you can keep your
37:41knees bent a little bit.
37:47You can either stay here or coming back
37:51down towards the floor with your hips on
37:53the floor.
37:54I've been practicing this variation at home because
37:56it's getting a little heavy to be fully
37:58upside down.
38:00But even this, even though you're not focusing
38:02on the full Sarvangasana where you're focusing on
38:05the throat chakra, by doing this variation, you're
38:08getting the other benefits of the pose such
38:11as allowing the blood to drain away from
38:14your legs, helping to increase circulation.
38:19You know, we spend so much time standing
38:21on our feet, walking around, running around.
38:25It's very rare where we allow ourselves a
38:28bit of time, a little bit of relaxation
38:32to literally just put your feet up, put
38:35our feet up.
38:39Feel free to close the eyes.
38:56If you are in a full shoulder stand,
39:00feel free to drop your feet over your
39:02head into Halasana, into plow pose.
39:05Trying to reach your toes towards the floor
39:08behind your head.
39:09Continuing to support your lower back with your
39:11hands, feeling that nice stretch in your lower
39:16back.
39:19Perhaps the heat pulling into your throat, keeping
39:23the eyes closed.
39:26If you're in the gentler position of the
39:28pose like I am, feel free to come
39:30into reclined Baddha Konasana by pressing the soles
39:34of the feet together, knees out to the
39:35side.
39:37Then maybe grabbing your feet with both hands,
39:40trying to pull your heels towards your pelvis.
39:45Then by doing this, we're helping to give
39:48the lower back just a little bit of
39:50a massage as we press it into the
39:54floor ever so gently.
40:18So whichever variation of the pose you're doing,
40:21whether you're in reclined Baddha Konasana like me
40:24or in Halasana, plow pose, preparing now to
40:28go into Matsyasana, fish pose.
40:31So slowly uncurling your back towards the floor
40:34if it's not there already and straightening your
40:37legs out towards the floor, sliding your arms
40:41underneath the back and bringing one thumb on
40:45top of the other.
40:48Pressing your elbows down, lifting the chest off
40:50the floor and then rolling onto the top
40:52of your head.
40:53Try and look at the wall behind you,
40:55making your heart the highest point in your
40:58body, the most receptive part of you.
41:03And then closing the eyes, three
41:29more breaths, preparing
41:45to come out of the pose, tucking the
41:46chin to the chest and releasing your back
41:50towards the floor, bringing your arms next to
41:52your side, taking a moment here, taking a
41:56big inhale in through the nose and out
42:00through the mouth.
42:04And again, deep inhale and out and again
42:14in and out.
42:24Preparing to move into bridge pose or full
42:28Urdhva Dhanurasana, which will be our backbend practice
42:30for today.
42:31So bending your knees, pulling your heels close
42:34to your hips, maybe even beginning to tickle
42:38the backs of your feet with your hands
42:39just like this.
42:41So on a count of three, you're going
42:43to lift your hips off the floor, trying
42:45to roll your shoulder blades closer together so
42:48your hands can support your lower back.
42:50You can interlace your fingers just like this,
42:53lengthening the arms or if it's accessible to
42:56you, trying to reach, tickle your fingers towards
42:58the back of your heels.
43:01Begin to feel that nice stretch in the
43:04belly and the thighs.
43:07You can either stay here with me or
43:09those of you that have a full Urdhva
43:10Dhanurasana practice, full wheel pose.
43:13Feel free to bring your hands next to
43:15your ears, fingers pointing away from you, elbows
43:18up, roll onto the top of your head
43:20and then push your arms and your legs
43:22all the way straight.
43:23You know what to do.
43:27Whichever variation you're doing, feel free to play
43:29around with it and holding it there for
43:32eight more deep breaths.
43:37Eight, seven, five,
43:53five, four, three, two, one.
44:05Slowly release, bringing your back down towards the
44:08floor, head on the floor and then curling
44:12yourself into a nice little ball, rocking side
44:18to side, forwards and back and
44:29then rocking yourself all the way up to
44:31sit.
44:36So bending your knees again into Paschimottanasana preparation,
44:41this pose helping to focus on our very
44:44last chakra, our root chakra.
44:47So I'm gonna have my legs a little
44:49bit wider than usual, but if you're feeling
44:52normal and healthy at home, then bring your
44:55feet closer together.
44:57Again, bending your knees to allow ourselves to
45:00lengthen the spine, grabbing the sides of the
45:02feet, pulling your chest forward and then trying
45:06to straighten our legs as much as we
45:08can without losing the contact between chest and
45:11thighs.
45:13So feel free to slide as far down
45:15as you can go and then when you
45:19feel like you've reached your limit for today,
45:21trying to lower your elbows down, forehead towards
45:23your feet and
45:48then slowly release, coming up to sit and
45:52then preparing to do our final twists through
45:54Bharadvajasana.
45:56So bending your left foot towards your left
45:58hip and then bringing your right foot inside
46:02of the left leg.
46:04So this is the open variation of the
46:05pose.
46:07If you are in this position, you're gonna
46:09bring your right hand, support your lower back,
46:12left hand towards your right knee, twisting towards
46:15the right side.
46:18If you have the bind or you're practicing
46:20the bind, try and slide your right foot
46:24as high up the left leg as you
46:25can, close to the hip.
46:28So without using a strap, folding forward, turning
46:32your body to the side, trying to bring
46:33your right arm behind your back, grabbing your
46:36big toe and then left hand towards your
46:39right knee, twisting to the side.
46:42If you have a strap handy, bringing the
46:45strap around your right foot, turning again towards
46:50the right side, trying to grab a hold
46:51of the strap to help prepare yourself, to
46:54see what it feels like to be able
46:55to bind your hand and your foot together.
46:58So the strap is just there to help
47:00act like an extension of your arm, to
47:02give you a little bit more space and
47:04opening and then again, using your left hand
47:06to twist yourself deeper towards the right side
47:12for three, two, one,
47:21slowly release, switching sides.
47:26So your right foot folding back towards your
47:29right tip, left foot towards the inner thigh.
47:33So this is the open position, left hand
47:35supporting your back, right hand reaching towards your
47:38left knee, twisting your body towards the left
47:40side.
47:42If you are going into the full variation
47:44of the pose, trying to slide your left
47:47foot over your right leg as high as
47:49you can, then without the strap first, bending
47:52forward if you can, trying to reach your
47:55left hand behind your back towards your left
47:57foot and then twisting towards the left side.
48:01If you find that it's a little tight
48:03to get into that full bind, you can
48:05use a strap if you have one, wrap
48:07it around your left foot.
48:09So again, it's like extending the length of
48:11your leg or extending the length of your
48:13arm, whichever way you want to think about
48:15it to just help you get your hand
48:17and your foot closer together.
48:19Right hand again, pulling against left knee, twisting
48:22towards the left side and
48:39then slowly release, shaking out the legs.
48:50So feel free now for the last couple
48:52of minutes of class to prepare yourself for
48:54Shavasana.
48:55Just allowing yourself to take up as much
48:58space as you need on your mat, letting
49:01your feet dangle naturally to the sides, arms
49:07falling naturally to the sides, palms facing up,
49:16taking a big inhale in through the nose
49:21and out through the mouth.
49:29Inhaling in and out, once
49:40again in and fully let go, beginning
49:58to slow down our breath if it hasn't
50:01already and allowing our body now a few
50:09more moments of relaxation before we carry on
50:12with the rest of our days.
50:21Inviting that sense of love and gratitude for
50:25our practice to enter our hearts.
50:37Thankful for the fact that we are able
50:39to practice together even though we are not
50:42physically in the same room, at least trying
50:47to cultivate the same energies from wherever we
50:49are, sparing a thought for one another.
50:58So feel free to stay here in your
51:00Shavasana for as long as you need, keeping
51:13your eyes closed.
51:42I wish to thank you all for your
51:44time practicing with me today.
51:49And I wish for all of you, all
51:53of the good health, the strength, the resilience,
52:00the positivity that I know we all need
52:03to get through this year, these next few
52:06weeks and these next few months.
52:15Om Shanti, Shanti, Shanti.
52:21Namaste.
