Sebastian Brosche · 6 min · 593 words
Previously titled: Yoga Uniao Series 2 - Video 1
Okay, starting child's pose. Take five breaths. Look forward and then as slowly as you can move into a low push-up but keep the 90 degrees in your elbows. So like this, look first.
I stop with the shoulders over the elbows and then I glide into a low push-up. So like this. From there, up dog and then explosively back to a low push-up, pushing up to plank into down dog. I'll show the movement again.
Okay, from down dog, bend your knees and look forward. Inhale and then exhale, jump forward but try to get your legs completely straight and your feet not higher than the hips. Like this. So you're jumping with a straight spine and straight legs, trying to land your feet between your hands.
Alright, so on the way to handstand, land with bent knees. Inhale, straighten and exhale, fold. Bend your knees, move into chair pose. Take an inhale here and on your exhale stand up, hands in front of you.
Lift your heels on your toes, inhale, arms up. On the exhale, stay on your toes but swan dive forward, improving your balance as you go all the way down. Hands down, heels down on the exhale. Inhale, halfway up.
On your exhale, hands down, bend your knees and then tuck jump up. So it's like a tuck handstand which lands into a low push-up, like this. Okay, so you don't straighten the legs until you go low push-up. Up and tuck, low push-up.
Up dog, inhale, extra push-up, down dog. Okay, that's the beginning of part one. Right leg up, bend your knee and open your hips, inhale. Exhale knee to nose, foot between the hands on your fingertips.
Setting up for twisting crescent pose. Windmilling the left arm forward, circling the right arm forward. Continuing the circle until your left hand is above you and your right arm is behind you. Using the right arm for leverage, twisting and side stretching and lunging deeply into your right hip.
Looking up on the inhale, keeping the balance. Left hand down, right hand up, shoulders back for twisting lunge. Tricky transition to flip dog here. Watch closely.
I turn my hips, simultaneously moving the arm and leg into a deep side plank with a back bend, also known as flip dog. Sitting down on the exhale, returning to flip dog, reaching for the floor. Don't move the leg first, try to keep your right hand and your right foot as far away as possible from each other. Until your hand reaches the floor.
On your exhale knee to nose and then fallen triangle. So kick your right leg under you towards the left. It's exactly like a side plank but with a 90 degree between your legs. Left hand down, three legged dog, inhale.
Exhale down dog. Repeating the same sequence on the left side. Bend and open, inhale. Exhale knee to nose.
Foot between the hands, looking forward, right arm forward. Slow windmill circle with the arms. Using the left back of your palm for leverage, twisting, side stretching, looking up and lunging. Right hand down, left hand up.
Tricky slow transition through side plank into flip dog. Exhale as you go down. Inhale as you go up. Reaching, reaching, reaching and then turn your hips knee to nose.
Fallen triangle on the other side. So this would be a triangle. This is the fallen triangle. Three legged dog and up in down dog.
And that's it for the first part. Five more to go.
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