Welcome to, aguas calientes the town of machu picchu
We are here today near a beautiful, waterfall with a
Yoga, practice for all levels that will focus on releasing tension, while allowing you to become more present with each breath
We hope that with, each inhale you can, allow
Yourself to breathe in the magic of this beautiful world, we hope that with each exhale you, allow
Yourself to let go, go within, be present and enjoy
All right friends we're. Gonna begin today seated at the back of your mat let's go ahead and reach both arms up to the sky
Just breathing in all the air and then exhale bring the hands to your heart
and again big breath in reach up to the sky and
Then exhale taking a gentle seated spinal twist
One arm behind you looking over one shoulder here
Inhale arms up and then exhale switch over to the other side
just breathing deeply here
Inhale arms up and then exhale go ahead reach forward into your. Child's pose
With, each inhale coming into the present moment
Slowly, from here round through
Arching the spine look, up to the sky and then exhale come down into your. Child's pose
Good, and again coming up arch the back inhale and then exhale
Rounding the spine this time staying on your knees cat cow. Inhale and then exhale let, go
Inhale drop the belly look up
Exhale rounding the spine
Inhale arch and look
Tuck your toes and then slowly, from here pushing back, and releasing into your downward facing dog
Now if your hamstrings feel a little bit tight feel free to keep your knees slightly bent and then from here adding
Some little warm-up to the neck
Looking side to side and then walking out those feet bending, one knee at a time extend in the opposite leg
feel that stretch, through the calf muscles through the hamstrings
Awesome now once you're done walking it out just come, back into that downward facing dog, and then from here you're
Gonna take
Your opposite hand and reach for the outside of your knee or if you can reach and go a little lower towards your
ankle if that's more comfortable and
Just hold it here think about looking up towards that armpit
Just letting go here
Beautiful i switch to the other side so same thing
Opposite hand reaches for the outside of your knee or your, ankle if you can reach all the way there
with each exhalation think, about that chest coming closer towards the mouth
wasting the body here
Beautiful coming back to center downward facing dog inhale exhale
Round through into plank position inhale exhale
Chaturanga, dandasana
Inhale let's open, and release into your upward, facing dog
Lift the thighs off the mat drop those shoulders, away
From the ears and then pushing, back into your downward facing dog
Looking up towards the top of the mat and then taking a hop or a couple steps come
Forward into your standing forward fold on your mat
from here
Slowly, roll yourself up to standing
inhale reaching those arms up to the sky and
Then exhale start to release into your standing cobra
Feel free to bend the elbows here if that's more comfortable
pushing the hips forward take a deep breath ii
Exhale start to bend the knees releasing down into your standing forward fold
inhale halfway
Exhale let's go ahead and take one foot step all the way, back reaching both arms up to the sky into your, high lunge
folding here deep breath ii
exhale opposite arm forward other arm back and
Then go, ahead release the back arm towards the back thigh as you reach the other arm up to the sky
just feeling a nice stretch here through the psoas through the hip flexor and
Then slowly, from here releasing all the way down into your tourists at. High lunge
drop, the back knee and
Then release, back up into your low. Lunge now
breathing deeply here
Allowing your hips to fall forward so you're really getting that stretch, through the hip flexor
awesome take another deep breath in
Beautiful now release the hands to the mat
Pushing the way back towards that knee flexing the front foot
Aligning the hips and then slowly start to release the chest towards your front thigh
this is a wonderful stretch for the hamstring but really think about pulling that front hip, back and
Slightly, pushing the other hip forward so keeping the hips square
With each exhalation, allow. Yourself to let, go
Beautiful now slowly come forward with the hips reaching, both arms up to the sky
Tucking your toes underneath and then lifting the back knee off the mat inhale
Exhale bring the hands down, step back into your plank chaturanga, dandasana inhale upward-facing dog
Open up through the chest through the heart center and exhale downward facing dog
Beautiful let's look up to the top of the mat bend your knees go ahead hop forward or take a couple steps
inhale halfway
Exhale release and then slowly rolling yourself up to standing
Inhale again reaching both arms up to the sky
Exhale standing cobra bend those elbows open up the chest open, through the spine
Beautiful inhale hold it there
Push, the hips forward exhale release come all the way down hands to the mat inhale halfway
Exhale step the other foot back, now, high lunge reaching, both arms up to the sky hold
inhale
exhale opposite arm is going to come forward the other arm is going to come back and
Then that arm that's back is going to release down towards the thigh and the other arm reaches up to the sky
awesome inhale
And exhale release all the way down into your twisted, high lunge with, that hand on the mat
Releasing the other hand dropped the back knee and now both arms reaching up to the sky into your low. Lunge
Making, sure the front knee stays on top of your, ankle nice and square pushing the hips forward with, each exhalation
Just, allow. Yourself to stay in this present moment with your breath here
Beautiful let's release the hands down now. Pushing. Your way to the back knee flex and extend the front knee
go ahead now slowly release the chest over top of the thigh
relaxing the foot pulling one hip back pushing the opposite hip forward
Breathing and letting go here
inhale and
exhale
inhale and exhale
Try to keep that foot flexed so you, do feel that extra stretch. Through the calf muscle
Beautiful let's slowly come back to your low, lunge reaching both arms up to the sky
Tucking your back toes underneath and then lifting the back knee off the mat high lunge inhale
Exhale dive the hands down stepping back into your plank position chaturanga, dandasana
inhale opening into your upward facing dog, and
Exhale releasing into your downward facing dog
beautiful
open through that chest
And then once you're ready look to the top of the mat go ahead and hop and see if you can come over with
Your feet crossed in front of your mat that's so difficult just coming over to the mat from here we're
Gonna, bring the soles of our feet together, allow the knees to open?
Inhale lengthen the spine and then exhale release the body forward really think about
Bring the chest as close to those feet as possible trying your best to keep your back straight
Allowing, those knees to follow. Away from your body
Beautiful just stay with a breath here always remember to breathe
Welcome oxygen into, any tightness in your body
Taking one more deep breath in and then
Exhale coming up now bring your knees together we're
Going to transition to our log position so one heel is gonna come over to the knee hips are square now
You, may just sit here and push the knee down, and that is as far as you go?
Otherwise if both knees are grounded reach both arms up and then
Exhale bend the elbows and start to fold from the hips as you come down
Now releasing the body forward is a little more advanced than seated upwards so just take it to your, own level
Some of you might be just working on getting that knee to the ground. And that's, okay just listen to your body, and
Take the version, that is right for you?
Now if you're all the way, down, feel free to bring the arms forward
With each exhalation start to feel a nice release through, that hip, through the glute muscle
Stay with your breath
With every, exhale see if you can, push a little bit more forward
Bus, and let's slowly, come up
Bring the arms down we're just, gonna switch to the other side
so the other knee comes onto the floor now the opposite heel comes on top of that knee and
again
Stay here if you need to or just simply work on getting that knee to the ground if you are down with that top knee
Reach, both arms up to the sky and then exhale
Start to release and come forward with, your body to the floor
Once you're down you can either keep your elbows bent or reach the arms forward in front of you
Again, just take it to your, own level
Breathing deeply and with each exhale either adding
A little more pressure to the knee with the hand or allowing yourself to come a little closer with the chest to the floor
breathing and exhale out
Awesome enough you're down slowly coming up
Bring the hands together and release the arms all the way down at this time let's release out of the log
Posture and then just take a gentle wind she'll wipe with an ease side to side letting go of any tension here
any, soreness
And then come over to your seated position on your mat with your feet crossed hands rested
Start to roll the head in a circular motion letting go of any tension in the neck
We tend to store a lot of energy in our shoulders and neck so take this opportunity to release to breathe it out
Give it that gentle stretch that it needs
Awesome coming up to center now inhale let's reach both arms up to the sky exhale
Bending, both elbows
placing your hands at your, third-eye, chakra
The middle area between your two eyebrows, and then hands down to your heart
Bowing, down to your heart and thanking yourself for your wonderful practice today
Thank you so much for joining us in beautiful aguas calientes
Ascends you love and light and i look forward to seeing you again
namaste
Thanks so much for watching, we hope you enjoy?
This, video, don't forget to subscribe to our channel to continue to get notifications of all the videos
We make and of course follow us in social media like instagram and facebook
lots of love see you soon
Không có nhận xét nào:
Đăng nhận xét