Sebastian Brosche · 15 min · 1,029 words
Previously titled: 15 min foundation flow 1 dubai
Okay guys this is the short version of the last class so we're just gonna speed up things and skip a couple of things so lay down on your back take three breaths. Today is probably a busy day since you only have a few minutes to practice but that's fine. Life gets busy but you are really cool for taking the time to actually do this even though you don't have time. Right leg up grab your leg take a breath.
Switch sides. Switch again. Switch again. And then arms sideways.
Knees to the side. Knees to the side. And then knees to the left. Roll over to the left.
Arm twists. One, two and three. Rolling over to the right side. Left arm one, two and three.
Legs straight. Core work sideways. And then rock and roll. Sit up on your butt.
Hips up. Sit down touch your ankles or feet. And again. And then all fours.
Start with the lower back. Just move the hips and lower back. And add in the upper back. Add in some back and forwards movement.
Add on your neck. Add on the legs so as you're going forward you lift the knees. Nice. Come back to dog walk it out.
Lift your heels roll all the way forward to a plank. Lower down. Three back bends. Inhale up.
Exhale down. Inhale up. Exhale down. Inhale up.
Exhale down. Pushing back to plank back to dog. Lift your right leg out behind you. Take a small step forward.
And then squat. Exhale bend your knees. Lift your butt. Inhale lift your head.
Exhale straighten your legs. Not all the way so keep on bending your knee. Two more. Then come all the way up to standing.
Hands on hips. Five circles. Switching directions. Feet together hands together.
Close your eyes. Three breaths. Arms up inhale. Exhale fold.
Half lift inhale. Exhale stepping back to plank. Lower down. Three back bends.
Inhale. Coming back to dog. Take a breath. Roll your shoulders a couple of times.
And then bend your knees look forward. Three small jumps. Down. Land behind your hands.
Half lift inhale. Exhale pull yourself in. One more like that. Inhale.
Bend your knees and pull. Come all the way up. Nice. Hands behind you.
Interlace the fingers. Random movements. Random movements. So arms up inhale.
Exhale fold. Half lift. Step or jump back. Lower down.
Three back bends. Back to down dog. Lift your heels. Roll forward to plank.
Right arm up inhale. Right hand down. Exhale left arm up inhale. Left elbow down.
Exhale right arm up inhale. Right elbow down. Exhale left arm up inhale. Left arm down.
Come into forearm plank with the fingers pointing forward. And then walk it back to dolphin. Down dog with elbows down. Bend your knees and pop up to dog.
Walk halfway forward. Bend your knees. Three jumps. One.
Two. And three. Land behind the hands. Half lift inhale.
Squat down. Exhale. Take a breath. Sit down on your butt.
Both pose. Half way down. Come up. Exhale down.
Inhale up. Exhale down. Inhale up. And roll back.
Take three breaths back here. And roll all the way up to chair pose. Good bend in the knee. Feet can be wide.
Like a squat. Like a weighted squat but your arms are reaching up and your butt is reaching down. Space between the ribs. Weight is back.
Yes. Hands down. Maybe a crow if you want. Step or jump back.
Lower down. Three back bends. And back to down dog. Take a breath.
Lift lift your right leg. Bend and open open. Exhale knee to elbow. Two more.
Inhale. Exhale. Step the foot between the hands. Come up into crescent pose.
Hands on hips. Elbows tight. Chest open. Knee down.
Inhale up. Knee down. Inhale up. Knee down.
Arms up. Lean forward. Straight body. Maybe come down with the hand under the knee.
Maybe not. Hands down. Smack your left knee with the right foot. One.
Two. And three. Stepping back. Three back bends.
Hands. Meet in down dog. Take a breath. Left leg out.
Bend open open. Inhale. Exhale knee to elbow. One more.
Coming up into crescent pose. Hands on head. More back bend this time. Tap the knee.
One. Two. Three. Warrior three or modified.
Hands down. Three slaps. One. Two.
Three. And three. Vinyasa three back bends. Nice one.
Meet in down dog. Bend your knees. Look forward. Three jumps.
One. Two. Releasing the wrists if you need to. And three.
Half lift. Inhale. Exhale. Pull your head down as far as you can.
Stay for three. Two. One. Sit down.
Hold. Catch your feet or your ankles. Stay here. And then roll all the way down.
Arms overhead. Stretch yourself long and sit up and catch. And last one. And come back into a squat.
And sit down on your knees. Interlace the fingers behind your back. Move your neck. When we do things a bit quicker we tend to create tension in some places when we're trying to release it in others.
That's fine. We just release it. All right. Sit back on your butt.
Cross your ankles. We should have done this one in the beginning. But it's fine. We can do it now.
Switching crossings. Switching directions. Finish in seated if you're going to do something after class. Finish on the back if you have nothing to do.
Most likely you're ready to get up and going. But before you do that take just a moment to be absolutely tranquil, still, passive, receptive and okay with everything. Doesn't matter what's going to happen today. This will help you be more present when you just take a few breaths and do nothing.
All right. Arms overhead. Inhale. Fill your lungs.
Fill as much as you can. Hold. Exhale hands down. Hold your breath on the exhale.
And breathe normal. Namaste. Thank you so much for this quick and dirty practice. I hope your body feels good and that your mind follows.
See you in the next video or see you on the mat.
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