vinyasa-energizing-all-levels-morning-[DOLORES-2]
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
ABC
1
sequenceposecues / transitions
2
* Hi, I'm Bernard and this is Jennifer - we'll be co-teaching today with me leading the first half and Jennifer leading the second half.
* Thanks everyone for coming and supporting us this morning in our yoga teacher journeys.
* We're extremeley honored and grateful to have each of you all in our lives
3
* let's start today's yoga in the park practice in child's pose
4
child's pose* take the gaze straight down
* arms out in front of you, palms facing up towards the sky
* and check in with yourself - how're you feeling right now?
* give yourself a mental pat on the back for showing up this morning when you could have been sleeping in or taking a lazier Sunday
* take a deep inhale inhale, and a looooong exhale out "HAAAAAAAAAA"
* again, one more time inhaling.... and exhaling "HAAAAAAAAAA"
* the goal of today's yoga in the park is to wake you up and heat your entire body internally while the sun loosens up our muscles externally
* we'll check in with the core and arm muscles, wake up the legs, and get your day and beginning of this upcoming week started on the right foot
5
* inhale and slowly roll yourself up to a table top position, coming onto all fours
6
table top* the knees should be directly underneath the hips
* and the wrists underneath the shoulders
7
5xcat & cowinhale - cow pose - heart floats forward, gaze towards the grazz in front, chest forward, belly drops torwards the mat
exhale - cat pose - release the crown of the head towards the ground, tuck your chin torwards your chest, gaze to your navel or belly button or inwards, maybe you want to find some organic movement here (shaking out your hips - left & right / front & back) or maybe just stillness - do whatever feels best for you
8
* come back to a neutral spine
9
threading the needleinhale - the right arm reaches for the sky, chest follows it
exhale - thread your right hand underneath your left shoulder while bringing your right shoulder and right ear to the ground if it feels comfortable.
(If you want to get a twist / opening in your left chest / shoulder, you can bring your left hand around your back and place it near your right hip - palm facing out)
10
* moving back to a neutral spine, tuck the toes, lift the hips up and back
11
downward dog* say hello to the first downward dog of the morning
* do what you need to do here
* find some organic movement
* pedaling out the feet, left and right, bending the knees, standing up on the tippy toes
* whatever it is that your'e doing it, play with it
* when you're done with both sides, find stillness in your downward dog
* let's deepen our breathing together, take a deep inhale... exhaling "HAAAAAAAA"
* one more time, inhaling together.... exhaling to let it all go "HAAAAAAA"
12
* slowly walk your feet towards your hands, coming into your first forward fold
13
forward fold* allow the weight of the head to drop down
* if you want, grab opposite elbows with your hands and rock side to side
* nod your head yes... shake your head no... and just breath
* come into your body and the moment
* when you're done exploring the movement in forward fold, let's meet in stillness and a deep inhale... exhaling and letting our past week and worries go "HAAAAAAAAAA"
14
* inhale and slowly roll yourself up through the spine, extending the arms up over head reaching for the sky, and taking the gaze up
15
tadasanaexhale hands to prayer position
* the spine should be nice & tall with the crown of your head soaking in the sun light
* we're going to use the warmth of the sun to build external heat and loosen our bodies up as we practice
16
3xsun A (arms only)* let's begin slowly integrating the movement together with the breath
inhale - arms up, reach up, stand on your tippy toes, gaze towards the sky, looping the shoulders
exhale - hands together to prayer pose, coming back down on your feet, ground through all parts of your feet, soften your shoulders
17
3xsun A (standing only)* now beginning to spread awareness to all parts of your body
* becoming one with the breath
18
plank* push up position, your toes should be tucked
* hands underneath shoulders
* don't let your belly collapse
* maintain integrity in your core
19
forearm plank (leg lifts)
* build the warmth and the fire from your abs and your core
* hold it for one more breath, challenge yourself
* switch lifting feet
* keep breathing, don't hold your breath
20
* slowly lower yourself down to the ground
21
3xbaby cobra* untuck the toes
inhale
- lift the head 6 inches from the ground
- rolling the shoulder blade back
- gaze is to the grass in front of you
- crown of the head lifts to the sky
* slowly lower down
22
* plant the hands, tuck the toes, hips go up and back
23
(repeat)downward doginhale
- hips a little higher
exhale
- ground a little deeper through your heels and palms
24
* inhale right leg to the sky, soak in the sun
25
(side)knee to elbow / nose* holding here for 3 breaths, (3.... stick with it, 2... you got it, 1... almost there)
26
* step the foot through, between the hands
* uncurl the left toes
* reach for the sky
27
(side)low lunge* chest is forward, spine is straight, lift the heart
inhale
- feel the energy of the sun to reach a little higher
- lengthen the crown of the head 1 inch higher
exhale
- don't lose the integrity of your body
- widen the chest
- soften the throat
28
low lunge (clasped hands)
29
* on the next exhale, frame your foot with your hands
* untuck the left toes and raise the left knee
* spin your body open to the right, your right arm reaches for the big blue sky
30
(side)revolved low lungeinhale
- reach
- lengthen through the base of your spine through the crown of your head
exhale
- see if you can rotate a little further
- opening up your chest to the left side
- can you sink a little deeper into your left thigh / knee?
31
downward doginhale
- hop, step -> halfway lift
exhale
- forward fold
32
chair pose
33
tadasana
34
sun A
35
(repeat)downward dog
36
5x (side)high lunge (dips)* you want your left leg to be straight
* right knee over right ankle
* chest should be facing straight forward
* inhale lengthen your spine through the crown of your head
* exhale, spread awareness through your feet
37
(side)high lunge (clasped)
38
(side)humble warrior* inhale, see if you can bring your clasped hands more forward
* exhale, let your head and neck hang heavy
39
chaturanga
40
downward doginhale
- hop, step -> halfway lift
exhale
- forward fold
41
chair pose
42
tadasana
43
sun A
44
(repeat)downward dog
45
(side)high lunge* you want your left leg to be straight
* right knee over right ankle
* chest should be facing straight forward
* inhale lengthen your spine through the crown of your head
* exhale, spread awareness through your feet
46
(side)warrior 2* inhale shrug your shoulders up
* exhale release
* inhale shoulders up
* exhale release
* see if you can sink a little deeper into the pose
* keep your torso perpendicular to the earth
* lengthen your fingers away from each other, creating a long line through your arms
47
* spin the right palm to the sky
* left hand to the left back thigh or inner knee
* right arm comes over head
* keep the legs in the exact same position
48
(side)reverse warrior* you should feel the stretch in your right outer body and right neck
49
* keeping the legs where they are, bring the right elbow to right thigh
* sweep the left arm over head so it follows a diagonal line from your back heel
50
(side)side angle* finding a juicy stretch in the left outer body
* ground your back heel while pressing your front shin forward
* if you have it in your practice to bring your front hand to the floor, do so
51
(side)reverse warrior* you should feel the stretch in your right outer body and right neck
52
(side)triangle (trikonasana)* straighten your front leg
* reach towards the front with your right hand
* slowly start to lower your right hand to your right shin, or the mat, whatever feels more comfortable
* left arm goes overhead and the body revolves to the left side
* try to keep the chest as open and wide as possible
* inhale, reach a little higher with the left arm
* exhale, and hold
53
* rotate the right foot 90 degrees so you're facing the left
* pigeon toe the left foor so that your toes are slightly facing in
* clasp your hands behind your back
* hinge from your hips and slowly bend forward trying to keep your low back as flat as possible
54
(side)prasarita, wide leg fold* if headstand is in your practice, feel free to take it up now
* let your head and neck hang heavy
55
* inhale - come up, rotate the left foot back
56
(side)high lunge* you want your left leg to be straight
* right knee over right ankle
* chest should be facing straight forward
inhale
- lengthen your spine through the crown of your head
exhale
- spread awareness through your feet
57
* exhale - hands to prayer position in front of heart, twist left elbow to outside edge of right knee
58
(side)revolved high lunge* inhale reach
* exhale see if you can rotate a little further
* opening up your chest to the left side
* exhale see if you can sink a little deeper into your left thigh / knee
59
* inhale - arms up, back to high lunge
* bring the back foot 1 foot forward
60
(side)pyramid* hinge from the hips, you should feel the stretch in your front foot hamstring
* hands frame the front foot, keep a as much as a flat back as possible
* try to make the hips parallel and pointing forward
* if this is too much, you can bend your front foot
61
(side)chaturanga
62
(side)downward dog
63
(side)chair pose
64
(side)tadasana
65
(side)sun A
66
child's pose
Loading...
 
 
 
Sheet1