July 12, 2020

WellRec At Home: Yoga Workout

hey team my name is Amy Malley we're gonna be going through a yoga practice today just a quick 30 minute yoga session just to get you up and moving and relax the body and take some time to stretch and have some mindful meditation great so getting started let's

start by si sitting on our sit bones if you like you can have a cushion underneath yours your hips and then if not you can sit directly on the ground rolling the shoulders back lifting the chest closing the eyes we're going to start with some breathing breathing into

the nose exhale out through the nose continue to breathe in through the nose exhale out through the nose calming the body listening to the breath being mindful of how your body feels continuing with our practice we're gonna start off by rolling out the wrists maybe in one direction

continuing with our breathing maybe we roll out the wrist in the opposite direction this time and then moving towards the head slowly circling in one direction nice and control still breathing into the nose and then out through the nose aiming for full range of motion and maybe we

go to the opposite direction this time floating back to Center taking a deep breath into the nose exhaling out through the nose relaxing the shoulders allowing that right ear to drop to the right shoulder for a nice stretch within the neck floating back to center along the opposite

year to drop to the opposite shoulder big breath in do knows floating back to Center exhale taking a moment here we're going to make our way into a child's post position now there's a couple things that we can do here we can be in that traditional stance where

we have our knees together pushing the hips back allowing those arms to fall forward allowing the chest and head to fall forward as well another option here is to allow those nice to sit out wide connecting the toes pushing that with their hips back and allowing that chest

to drop taking big breaths in through the nose exhale out through the nose in that child's pose position taking some time to walk the hand to the right side of your mat maybe we stack that left hand on top of the right and then slowly walking the hands

to the opposite side of the mat maybe stretching that right hand on top of the left floating back to center reaching for the top of the Mac sinking a little bit deeper into the stretch welcome the hands back to Center making your way onto all fours notice that

you can make this for a wrist to protect the wrist here if you have any wrist issues and additionally keeping those knees right underneath the hips we're going to flow into a cat cow dropping the belly lifting the chin and then tucking the chin tucking the tailbone breathing

in through the nose and out through the nose trying to find that full range of motion in making sure those hands are resting right underneath the shoulders making your way back to center floating in to our bird dog we're gonna start by bringing the right hand up close

to the air and then floating back to Center then allowing that left leg to shoot backwards holding for just a moment and then just floating back to Center shooting the left arm out pull it back to Center and the right leg back good if you'd need a little

bit more you can extend the right leg the right arm and left leg at the exact same time hold for just a moment and then bring it back to that center position opposite arm opposite leg synchronize at the same time trying to minimize the shifting of the hips

in allowing those hands to come back underneath the shoulders floating at your own pace try to pretend that there's a glass on your back and you don't want it to fall doing one more on each side and then rusting coming back to all fours allowing those clothes to

tuck bringing those hips up to the sky floating into our downward dog here allowing those feet to pedal back and forth stretching out the calves align the head to rest right in between the arms making our way into a plate maybe allowing the knees coming to the ground

floating into our yoga push-up and then pushing back into a downward dog breathing into the nose out to the nose holding into that plank allowing the knees to drop as he like slowly making your weight into a push-up and then pushing back into a downward dog one more

time flowing into a foot plank position allowing yourself to drop to the ground push back and then sink into a downward dog stepping that right leg through in between the arms hips are in line floating into that warrior one with the warrior one we want our hips to

be in line and that back toe to be facing that top left corner chest is lifted ribs are lowered hips are aligned bring the arms up breathing into the nose exhaling out through the nose slowly turning that back foot out keeping that knee in front transitioning into that

warrior two arms should be strong checking out that front knee we want to make sure that we're pressing the knee out keeping it you should be able to see that big toe flipping the phone front palm slowly transitioning into a reverse warrior breathing into the nose out to

the nose bringing awareness to that right forearm dropping the right floor onto the right thigh lifting that left arm up to the sky breathing into the nose exhale maybe we use our yoga plug or maybe you reach to the ground sinking a little deeper into the stretch lifting

with the chest turning aw ten toes keeping the chest lifted lowering the ribs as if there is a belt around your hips somebody's pulling the belt back you're reaching for either your yoga block or maybe the ground feeling a nice stretch within the hamstrings slowly walking the hands

is the right side breathing into the nose exhale out through the nose maybe we reach the dive shin ankle whatever feels comfortable for you and then slowly walking the hands to the opposite side reaching for the thighs shin angle walking the hands back to Center resting here for

a moment tucking the chin to the chest slowly vertebrae by vertebrae making your way back to a standing position and then stepping to the top of the mat good from here relax the shoulders bring them down keep that chest lifted dropping that right leg back good for that

warrior or one in position so back to using that right upper corner of the mat ribs lowered bringing your arms up or maybe be keeping that heart center thinking about the hips being on railroad tracks or hips being like headlights they dress into the nose exhale after the

neurons turning that back foot out sinking a little bit deeper into the lunge floating into our warrior two nice and strong another reminder check that front knee if you can see that big toe you're in the clear nice and strong warrior pose sinking a little bit deeper into

the stretch flipping the front palm floating into that reverse warrior breathing into the nose out through the nose bring your awareness to left forearm dropping the left forearm down to the thigh opening up the chest reaching for the ceiling maybe use a block here maybe we reach to

the ground floating a little bit deeper into the stretch leading with the chest coming floating back to centre turning all 10 toes same thing here and maybe we wide in that our feet stance as if you have a belt on somebody's pulling that belt back reaching is sinking

a little bit deeper into the stretch the Salvos reaching the hands behind slowly walking the hands to the right side die chin and ankle you know and in a controlled manner walking the hands to the opposite side so slowly walking the hands back to Center tucking the chin

to the chest holding up slowly rolling the shoulders back and down good bringing those hands in close to the chest we're gonna go into our moonflowers sinking slowly down and then floating back up to Center slowly transitioning into our sunflowers keeping the chest chest lifted we're gonna reach

for the ground hands don't necessarily need to touch the ground warming up the body just a little bit more before we get into some of those deeper stretches three to what heel-toe blocking with you back into a standing position we're gonna go into our balance pose today for

today we're gonna do a tree so rolling the shoulders back we can start with the kickstand on either foot and if this is good for you today that is perfectly okay you can grow your branches all that good stuff but if you'd like a little bit more you

can inch that foot up just a bit and either can be below the knee or above the knee so go ahead pick your poison and then get into your balance pose now if you'd like to make this a little bit more difficult maybe try closing the eyes or

maybe it gets a little windy whatever the case might be taking some time to focus on our balance always great big breath into the nose exhale after the news good slowly in control manner bringing that right foot back to position now we'll take a second shake it out

a little bit and then we'll go ahead and kick stand on the opposite side and then whatever you feel good with either bringing that foot below the knee or above the knee to keep that in the safe will flow into that tree pose once again it may be

we close the eyes maybe it's a little windy outside inside taking you some time here big breath in the nose exhale out the nose then in a controlled manner allow that left foot to drop to the ground and then shake it out in just a bit great we're

gonna get into some of our deeper stretches today so we're gonna make our way into a seated position we'll actually make our way into all fours we're gonna push curl the toes in push the hips up to the sky allow that right leg to go into the three

point and then slowly drive that right leg in between the arms dropping the left knee to the ground resting here for that lizard pose you can have a block here and keep those hands here or if you'd like to go down to the forearms that is another pose

that you can try it as well whatever feels good for you still leaving into the nose exhale out slowly walking that front foot to the edge of the mat you're going to rest that left hand on the ground gently with the right hand press on the inner thigh

and allow for that foot to come up just sad should feel a nice stretch within the hips hold for just a moment big breath in through the nose exhale out through the Narrows allow that foot to drop and slowly walk back into Center placing both hands on the

ground bring both knees together pushing back up into a downward dog allowing that left leg to drive into three-point floating in between the hands dropping the right knee to the ground finding a yoga block or maybe no yoga block at all and bringing the forearms down if you'd

like or just holding here for that lizard pose breathing into the nose out through the nose allowing that left foot to slowly walk to the edge of the mat if you like allowing that right hand to be placed on the ground bringing that left hand to gently press

on the inner thigh they breath into the nose out through the nose [Music] relaxing that left leg bringing it back to centre making your way bringing that left knee to the right knee and then pushing the back into that downward dog maybe we've had a lot of feet

here bringing that right leg up into three-point floating into our pigeon pose crossing the lake over the body trying to keep those hips in line and if you'd like here you can hold bringing those hands right to the outside of the hips or if you'd like to lean

a little bit over the body that is something that you can try out as well it finding your way back into that downward dog bringing that left foot up into three point allowing it to guide in between the arms floating into that pigeon pose remember to do is

comfortable for you as much as we like to get that leg to parallel we need to make sure that we're taking care of that hips and slowly no slowly but surely we'll get into that position with continued practice making a way into a seated position bringing you the

feet to the top of the max allowing my hands to rest behind the thighs slowly allowing yourself to lower to the mat and then if you'd like bringing the knees into the chest allowing yourselves to give your knees a big hug and then gently side to side rolling

out the back good allowing the left leg to drop to the ground keeping that right knee tucked into the chest and then slowly rolling out that right ankle maybe in the opposite direction at this time Ilan that alluring need to cross over the body keeping both shoulders glued

to the ground breathing into the nose out through the nose in through the nose out through the nose flipping back to Center giving him that reg knee a nice big hug and allowing it to fall to the ground bringing the left knee into the chest allowing yourself to

roll out the left angle opposite direction this time ami to keep your shoulders on the ground they're going to allow that left leg to cross over the body two big breaths here and do the nose out through the nose and do the nose out to the nose making

your way back to Center giving that left knee a hiding and allowing it to float back to a laying down position allowing the body to rest closing the eyes maybe the palms up or down getting into a comfortable position just taking some time to be aware of how

our body feels closing the eyes breathing in through the nose out through the nose clearing the mind relaxing the body maybe we take some time bring the hands to the head massage the top of the head allow the hands down into the neck and then into the shoulders

slowly making your way to one side of the body resting here for a moment and then gently pushing up into a seated position meeting back at southern rolling back the shoulders keeping the chest lifted moving you bring the hands to heart center taking a moment here big breath

in to the nose out through the nose

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