Sebastian Brosche · 7 min · 843 words
Previously titled: Yoga Uniao Series 2 - Video 2
Alright, let's go part two. Down dog, right leg out behind you, three legged dog, inhale. Exhale knee to nose, foot between the hands, on your fingertips look forward. Palms together, stretch your arms forward, standing up with your wrists behind your neck, releasing the elbows, using the muscles in your neck to stretch your armpits and your elbows up.
Inhale, exhale, warrior two. Take a second, wrapping your left hand behind your back, maybe you can even grab the shorts on your right thigh. Bound, reverse, warrior, deep side stretch, don't straighten the right leg, keep your right leg bent. Right hand on the inside of the right foot, twisting the shoulders back, looking up.
If you can, and only if you can, grab your left wrist under your right leg. Most likely this is not possible, but try if you can. Look down, step forward, I'm going to turn 90 degrees so you can see. So either you're wrapped around like this, or you just grab your right heel, bend your knees and look forward, standing up on your left foot.
So you're either bound with your arms around, or you're trying to straighten the right leg out, bird of paradise. If I would have been bound, same exact same pose, just slightly more difficult. You can try to straighten the leg or keep your leg bent, anything like this. Left arm out to the side, whatever you do, just try to stand on one leg and kick your right leg or knee out to the side.
From here, let go of the leg, standing splits. Right leg out, head down, try to lift the right leg like an Uchimata as high as you can. Feet together, but don't stand on your right foot. Left hand grabs the outside of the right foot, circling up to a standing twist.
Your standing leg has to be straight, look back, whoa, this was difficult today. Your standing leg has to be straight, maybe you can straighten both legs, but if you straighten your right leg and you start leaning forward, no good, no bueno. Try to stand straight and only if you're having a good day, you might try to stretch the right leg out. From here, whoop, one second.
From here, look forward, right knee over your left knee, maybe wrapping your legs, most likely not, wrapping your arms for an eagle pose. Either catch the thumb or just hold on like this, squeezing everything tight towards the midline. From here, arms up, kick your right leg forward, interlace your fingers behind your back, warrior three with a hand interlace. And then collapse your hands down to the ground for a standing split.
From here, we're going to try to switch the legs and land in a low push up. It would look like this. So you kick your right leg up and your right foot is the one landing first in the ground. Whoop, switch, bend your elbows.
Normal vinyasa like we've done before, inhale up dog, exhale low push up, back to down dog. Same sequence, second side. Left leg up, inhale, exhale, knee forward, foot between the hands. Hands forward, wrists behind your neck, lift and back bend, lift and back bend, inhale, moving into a warrior two.
The feeling should always be because you put so much effort into the back bend. Back of your wrist on your right hand wraps around the lower back, grab the pants or whatever you can. Deep side stretch, keep bending the left knee. On your exhale, hand on the inside of the foot, deep bound side angle pulse.
Maybe wrap around and catch your fingers or wrists. Step your back foot forward. Take a couple of seconds here to wiggle into the pose. Make sure you don't give yourself a hernia as you're standing up, balancing on the right foot.
Maybe stretching the left foot out, the left knee out. This is not an easy pose. From here, standing splits. Straighten legs, spread your toes, lower the foot, take the outside of the left foot with your right hand thumb down.
Circling up into a standing twist. Focus, focus, focus. Eagle pose, knee over knee, wrapping your legs, wrapping your arms. I usually cheat here and keep my toes on the left foot in the ground here, squatting down a little bit so I can keep my balance.
Maybe even close my eyes. But if you can, try to keep the balance here. Kick your left leg out. I was wrong the last time, you don't release the arms.
You keep the arms here and as your left leg goes back, you interlace the fingers behind you. Warrior III, hands interlaced. Hands down for a standing split. Switch leg handstand into a low push up.
So just a little kick with the left foot, cistern the legs. Low push up, up dog, extra push up to plank. Finish part II in down dog. See you in part III.
There you go.
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