Hey guys welcome [beautiful] cabin, you can from the RPC
I've gotten eaten your class for you today has been given [five] going over [letting] [your]
[training] your body, especially after a long day at work and really focus on only
By in a really [attractive] leg and how [you] find a better balance your products will be [evaluated]
All right guys. We're [gonna] begin today in a posture called Superb Otakon [Osmeña]
So what you're going to do is come all the way down onto your mask soles of your feet together
And just simply allow your knees to open up nice and wide
Just letting go of any tension reaching the arms over your head
And [allow] yourself to take a couple of deep breaths here
Can you see breath in slowly bring your knees together?
Arms down and then exhale allow the arms to come back over your head and the knees to open
One more time just like that [needs] together
And open of knees nice and wide a couple more times bring these together
and open
And here [my] mind feeling that stretch in the hand and the inner thighs
[taking] a deep breath [in]
And then [a] slow exhale out as the knees come together and slowly bring the left knee into your chest
Other leg extends all the way down and continue to roll that left ankle around letting go of any tension in the joints
Keeping the flex grabbing underneath the knee and slowly start to extend the [like]
You go as high as you like as long as you feel a nice stretch in that hamstring
hold and breathe
Beautiful and [spend] up straight me now plant the foot down pointing the top. Foot single like a bridge in a lift and lower
[two]
[three] starting to wake up those glutes the hamstrings five
and six
seven now last one hold
from here you're going to do your bridge cake and lower the leg and kick it back up lower and to
Lower and three your goal here is to keep those him enough to let them dip
[five]
[six] [two] more seven last
18 beautiful hold
A feminine slowly take the body down reaching for that leg and then using your core
Slowly go ahead and lift yourself up to seated Flex your foot
Reach for the left foot with your right hand now you can bend the knee if you can't fully extend
That's okay, or he can do a full extension go ahead and then follow with that twist
And you're simply following that left arm all the way back
[reach] [into] the crown of your head hold it here
And then back to center
extending the right leg
And then taking that left knee over top of the right [nice] your hamstring fold your hands come underneath the right knee
simply fold over top of your like
You want to think about your forehead reaching for that left me here?
Really nice stretch for the ham strength you may even feel like all the way over to your sacrum in your back
beautiful come back up
Really seeing the leg in the arms
[I'm] taking the role of exercise all the way down first push the arms roll yourself back up
Nice and slow using the core
reaching forward
And then grouping everything into hollow the belly
Round the Spine take it down
Reaching over your head and press
reaching forward Forward fold
And back to Center Hollow the belly
Take it down nice and slow [you]
Reach the arms of our hands and take it to the other side now so right knee into your chest
Single extract [you] go ahead and roll out that ankle
Letting go of any tension in the ankle Joint
And then from here grabbing underneath the knee flexing the foot and go ahead extend the leg feel that hamstring stretch
hold and breathe
You can [be] [not] like a little closer to your body
Pointing the foot now go ahead
[Ben] that straight like we're going to go into our single legged bridges arm three chaps lift the hips and down
Lift the hips and two I always say think about wanting to touch the feeling with your toes
Look at your toes reach up and bring it down
Awesome. This is a great exercise to engage the glutes here
Hold that let's take umbrage kicks lower the leg and kick it up with power lower and kick
lower and [thick]
And for you got four more
[567] Last One
Hold it
Lift a little higher and then dropped it down awesome reach for the leg
Let's roll [herself], right up over to your seated position taking are seated twist Flex your foot
Now the left fingers reach for the outside of the foot [nominee] if you need to keep any straight if you can
Extend lengthen through the spine and then from here reaching over to the back of the mat
taking a nice twist
focusing on the breath
coming back to center now extend that bottom leg
Take that right knee over top of your left me hand underneath the straight leg
And then simply start to fold forward an amazing stretch for the hamstring
You want to think about resting your forehead on the right [knee]?
Taking a deep breath
Exhale [Glow] and lift your head
Roll yourself back up and extend the leg reaching both arms
[maker] [seated] head to [toe] forward fold [and] remember keep your back straight
If you need to bend your knees, please do
And let yourself come forward
Trying to grab your toes if you can't grab your toes reach for those ankles
Focusing on releasing any tension out of the hamstrings reach it up come to center
And then from here, we're going to take our next exercise called rock the boat simply come to boat first
Rounding through the spine come all the way back to your shoulders and up to [both] for one
Rocket back
And up for two not really focus on that core keeping the core engaged finding your balance as you come to boat
and last one
Coming into both [parties] [are] [not] hold it here
Breathe drop the shoulders away from the ears
Find your breath
Beautiful now. I stay here or you can extend these if [you] out for a little bit more challenging posture
Bend your knees let's transition over to our plank position now. You can swing the legs [are] go through the legs
Shoulders over the wrists just holding this point position first
Take a deep breath testing and then exhale pushing back into that downward facing dog
[ok] just take a moment here allow those heels sink down open through the chest through the heart
Rounding forward to plank hold
You to do a [chatter] on [to] push up come back up, and then take it back into your downward dog
again Come forward to plank
Take a push-up
Bring it up
And our dog two more times now the full push-up is too hard for you. You can always modify by going on the [knees]
And push up
And our dog now last one round through the spine point position. Take it down
Push it up very nice [the] our dog hold here
[go] a little deeper this time
push those heels down
deep Breath in
exhale reaching the right leg up to the sky
[banding] outright me when you're ready
We're going to go ahead and bring that me and think about touching the chest with the knee
And all the way to your one-legged dog and then bring that me through to your chest 42
They can send all the way up
and touch the chest for [3]
last one
[catching] the chest 44 you going to hold that knee and go right into your elbow touches
Remember right knee is going to touch your left elbow first and then right elbow one
[attached]
to
Touch 34
five
six
Seven and eight, or 16 if you're counting its single
Holding your single like a dog and then coming forward now into your high lunge
Holding here first finding your center in keeping the left-hand grounded reach the right arm into your twisted lunge
If they're square you're looking up to the sky
Find your center bring yourself up to your high lunge
palms together
And then go ahead come into your single legged Share twist
Like to call single legged because we're not a real chair when I lunge position
And really think about digging that elbow right into that side of the knee
The [opening] that twist [now] if you're up for it try adding on an extension of the elbows now
This is difficult for you. No pressure keep those hands together
Hold [on]. We're going to transition into a full care simply stepping the back foot together with your other foot
Looking up towards that right elbow
hold and breathe
and [twist] reach the arms up
And extend the speaker chair squats here simply come down into your chair and up [41]
come down nice and Deep and
Down and three down and [for] [you] got four more
56 Last
27
Last one and a let's come back to back [cher]
[Homme], together take that same twist, so we're going back to that same side again right elbow ah
And then from here make sure all your weight is in your right foot. You're going to lift your left across the mat and
Slowly step it all the way back into your [lund] you
Holding that twice here
Untwist the Body Arms Reach have to describe Your island
And then hands come all the way down to the mat stepping back into plank and let's slow it out chaturanga done document
[upward-Facing] dog on your inhale
And exhale downward-facing dog take a moment here for yourself
Let the real think down
Then when you're ready the next leg reaches up, we're going to go ahead and touch that knee to your chest
And extend for one
Bring that left knee to your [cast]
And you beautiful you got two more touch the chest
and last one
Hold it
elbow touches [two] [three]
[four] [five]
[six] [seven] you got eight more eight
Seven six five four
three two
one beautiful extended up hold
[a] [dressing] and then exhale big step forward into your lunge position now
Finding your [center] making sure the knees over your ankle right palm stays down
Left hand reaches up into your twisted lunge
Find your center find your breath
Make sure you got a good
Balance here because when I start by reaching that left arm back if you lift your body up into your twisted lunge here
palms together
Let's go ahead bring that right elbow over to your left [knee]
Or we like to call a single like check
Keep your balance
Remember if you want extending a little bit further you can extend the elbows if not continue to keep the palms together
Now if your elbows are straight go ahead and come back to that prayer position
We're going to transition to the chair stepping the back foot forward thinking a little lower with the hips [stainless] twist a chair
and twist the body
Extend the arms [behind] your chair squats. That's how we're going to add two extra ones. We do full set of pads
reach
and three
[3] [&] [4] very nice keep going you can go a little deeper each time
Make sure the knees bring together the feet are together
And last one from here
Hold that share palms together [going] back to that twisted chair right elbow to your left me
And then lift your right foot off the mat slowly step back into that single legged chair twist
hold
breathe
Untwist the Body Arms Reach app
[I] [lunch] here hold open the chest in the heart
Bring the hands back down and let's take that [flow] you're going to step the foot back into plank
Chaturanga Dandasan Ax
upward Facing dog
and downward facing dog
Beautiful job hold it here
Even go a little bit deeper let that chest all little bit closer to the ground
And then from here transitions applying shift your weight to one side opening to side plank if you want to modify bring that knee down
And then from here what we're going to do is called your starfish
Simply lift the leg and bring it down
[to] you were just doing
[43] now last one open and hold
You're going to bend that company [you] can plant the heel on the toes right onto back in our [thighs]
Keep lifting from the hips and then take the right foot step it forward
And simply reach the right fingers all the way over to the front of your mat
As if somebody attached a string to your right happen their polling you up
You can do a little arm circle come back to plank
That you're like and take a flow shot around on Da
[upward-Facing] dog on your inhale
exhale downward Facing dog
Alright guys. Let's get one more time on the other side round forward to plank
Open to the other side plank
Arm up
And when you're ready start getting lifted up
to
3 and this last one way to lift and hold
Bending that top means [planting] your foot to the inside of your thighs lifting with the hips
keeping the balance
Stepping forward with that foot now and reach the left fingers the top of your mat just a big side stretch here
beautiful arms circle in front step back to side plank
And then when you're ready come back to your full plank and take your chaturanga
upward Facing dog
and big exhale if you take it downward facing dog I
hear one more time
And then come on down to your knees
And what we're going to do here is [you] are double [pictures] great posture for the [group's]?
So first you gonna bring one leg to about 90 degrees
The other heel comes on top of the knee and the other knee comes down, so you're literally stacking your shins
And now depending on where you are somebody might be just treated and others might want to come forward
But don't worry where you are in this position as long as you're feeling a stretch in the glutes the hips
That's what we want here
So now slowly from here. Let's go ahead and bring the body back up
Reaching the arms up and then simply switching legs so that top leg is going to go on the bottom
Other light comes down you can also push if you need to with your hand
You can just relax and sit or you can come back to your forward fold here
Just find. What works best for you?
Take a deep breath beans
Let it go
Slowly lift your body up
And then palms together [too] [hard]
You to fall release the legs just a quick little windshield wiper with the knees letting go of any tension in the hips
Giving those legs a little shake out little break
And then come into your lotus posture take a deep breath in let's reach the arms up
And take a nice big side stretch
Whatever side you like to start with just reach far as you can
[ok] now switching to the other side reach the other arm over
Keeping both of your [stepmoms] down on the floor
[okay], [deep] [breath] [in]
And then exhale back to center
big Breath in Reach the arms up to the sky
pounds together exhale to your heart
And one more big rechecked the Skype [express] of the day
Palms Together big long exhale out
Palms together at Your heart
And bowing down to your heart thinking yourself that you're beautiful practice today and for dedicating this time to yourself
Thank you guys so much, and I can't wait to see you again
Now let's take
I hope you guys enjoyed this video
Thank you so much for your support
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lots of love
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