Sebastian Brosche · 27 min · 2,116 words
Previously titled: Video 1 - Foundation Week 2
Welcome to foundation week number two. I made a mistake when I made the intermediate week because I set the level too high. I got a lot of complaints and when I look back at the videos from intermediate week it should probably be called a lost week. So I'm making this foundation week number two as a continuation of foundation week number one so that there is not a huge chasm between foundation week number one and intermediate week.
Okay start on your back, find your breath. Inhale, exhale. Inhale. Exhale.
Exhale. Two more. Nice. Stretch your arms overhead and your legs up so that your feet are above your hips.
Move your ankles, move your wrists, fingers and toes. Multitasking is always nice to be effective without being stressed. Cactus your arms which means bend your elbows at 90 degrees and then do the same thing with your knees and let your knees tilt over to the left. So you try to keep your both forearms in the ground and then switch sides so you're rolling your hips from side to side without moving your arms.
What's nice about twisting using your core like this is that since your legs are probably feeling heavy that way you don't twist too deep. If we would use our hand and push on our knee we would probably use too much force and try to force ourselves into the twist. What I like about using the core to twist is that there is a natural inhibition of the movement due to the muscle involvement. Do the same thing just straighten one leg so that your left or right leg is straight.
Try to squeeze your knees together. You can switch when you go over to the other side. When we straighten one leg we get more leverage and we need more core involvement. Now try with both legs straight.
Maybe you have to straighten your arms too. Make sure your feet are engaged so that all the muscles that you don't work like the ankles and toes are engaged to minimize unnecessary movement. You're just trying to move the hips and the lower back. Nothing else.
One more on each side. Nice. Stop with the legs high. Grab your hamstrings.
Roll up to both pose and roll back. Use your hands and your arms first. Roll on your lower back. Now release your legs so that you're just using your core for balance.
Hands on your butt. Roll up and back. And then roll all the way up to all fours. Basic cat cow.
In your own time move your neck, your chest and your lower back. If you have a hard time following this class then you shouldn't do this class. You should have done all of the poses we do several times already. You should be familiar with all the movements so that my involvement in your practice is not as much as in the previous programs.
You should feel like you're doing yoga on your own just under, not supervision, just guidance. I'm just guiding you from pose to pose. You know how to do most of the poses. All right.
Downward facing dog. Stretch it out. Calfs, hamstrings, ankles, hamstrings, hips, lower back, shoulders, neck. Move forward to plank.
Inhale. Moving back to down dog. Exhale. Three, four times.
Move forward to plank. Do one push up. Now start walking your feet towards the front of your mat or towards your hands. Hands on shins.
Inhale. Back straight. Exhale. Bend your back.
Bend your knees. Repeat. Inhale. Exhale.
Inhale. Exhale. Inhale. Exhale.
Roll all the way up to standing arms overhead. Take a couple of breaths. Move your wrists again. Maybe stand on your toes.
Hands on hips. Big movements. Big circles with your hips and your lower back. Switching directions.
All right. Hands in front of your chest. Basic sun salutation. Just take one brief moment in quiet solitude.
Let's flow. Inhale. Arms up. Exhale.
Fold. Inhale. Back bend. Exhale.
Step back to plank and lower down. Low push up. Down to the floor. Cobra pose.
Inhale. Exhale down. Inhale to plank. And exhale down dog.
Take two big breaths in down dog. Bend your knees. Look forward. Exhale.
Jump to the front. Halfway up. Inhale. Exhale.
Fold. Rolling up into a back bend. Inhale. Exhale.
Let's start over. Back bend. Inhale. Exhale.
Fold. Inhale. Halfway. Exhale.
Jump back. Low push up. Don't flatten your feet now. Stay on your toes and do a floating upward facing dog.
I like this because I get more movement. I can move forward and back. And then back to plank. Back to down dog.
Take two breaths in down dog. Adjust your hands and your elbows and your shoulders if you feel rigid in your foundation. You should be glued to your surface but you should still not feel like you're static in your wrists or your shoulders. Make sure you have options.
Alright. Bend your knees. Look forward. Exhale.
Land softly on your toes. Inhale. Halfway up. Exhale.
Fold. Inhale. All the way up. Stay with your arms up.
Bend your knees for chair pose. Feet together or feet as wide as your hips. Squeeze your belly in. Look up.
Inhale. Exhale. Squat down. Inhale.
Halfway up. And exhale. Jump back to low push up. Floating up dog.
Inhale. Maybe an extra push up. Back to down dog. Now lift your right leg.
Bend your knee. Open your hips and stand on your toes. Make sure you go as high as you can so that you get a deep stretch in both legs. Touch your right elbow with your right knee.
Two more. Inhale. Exhale. Touch your elbow.
Three legged dog. Inhale. Exhale. Touch the elbow.
Last dog. Inhale. Foot between the hands. Stay here and take a breath.
Arms behind you. Look forward. Stay with your knees this deep. Stay with your hips this deep.
Lift your chest and your arms up for crescent pose. Make sure your back heel is not hovering above the floor. Lift it as high as you can. So lift your back leg.
Bend your front leg. Deep lunge in a high crescent pose. Look up. Inhale.
Exhale. Hands down. Slide your right foot back a couple of feet. Left foot up behind you.
Standing splits. Don't stay on your fingertips. Palms to the floor. Prepare for five handstand jumps.
Not flailing. Keep your legs engaged. And one. And two.
You're rocking your weight from your legs into your hands. Three. Rock your weight forward. Four.
Last one. Step back. Vinyasa. Floating up dog.
Extra push up. Downward facing dog. Take a second in down dog. Switching sides.
Left leg out. Bend and open. Take a couple of moments. Stretch high.
On your exhale touch your elbow. Repeat two more times. Inhale. Exhale.
Touch your elbow. Last round. Inhale. Touch your elbow.
Last dog. Inhale. Foot between the hands. Take a moment.
On your fingertips or your knuckles. Make sure your legs are perfect. Squeeze your inner thighs. Arms back.
Arms up. Lift your chest. Lift your back heel. Bend your front knee.
Suck your waist in. Inhale look up. Exhale hands down. Slide your left foot back.
Lift your right leg. Five rocking handstands. Rock and roll. One.
Two. Keep moving your weight forward. And break with your fingers. Three.
Four. Last one. Vinyasa. Floating up dog.
Extra push up. Down dog. This time elbows down. Palms together.
Bend your knees. And back bend as much as you can in dolphin pose. Look forward but step back. We are in abdominal plank.
Forearm plank. Stay where you are. Just rock your hips from side to side. Don't move your feet.
Just rock your hips and twist them from side to side. Back to plank pose. Back to down dog. Bend your knees.
Look forward. Inhale to prep. Exhale jump forward. Halfway up.
Release your arms. Inhale. Exhale fold. Squat down.
Arms forward. Move your wrists. Lift your butt for chair pose. Keep moving your wrists.
Inhale look up. Exhale squat down. Halfway up. Inhale.
Exhale float back to low push up. Floating up dog. Inhale. Extra push up.
Down dog. Repeat the last sequence. We are just going to add on poses. Right leg up.
Inhale. Exhale touch your wrist with your right knee. Again inhale. Touch your wrist.
Lift your hips high. Inhale. Exhale touch your wrist. Last dog.
Inhale. Exhale foot between the hands. Arms back and arms up. Hands in front of your chest.
Kick your left leg forward. Take five breaths. One. Two.
Straighten your knees. Especially your right knee. Three. Four.
And five. Arms up. Arms and left leg back. Warrior three.
Bend your right knee generously. But straighten your elbow. Straighten your left knee. Big bow through your chest.
Look forward not down. Take a couple of breaths here. Straight spine. Straight arms.
Straight left leg. Hands down. Slide your right foot back. This time switch legs in the air.
So that you land on the left leg like so. And if you keep rocking your weight into your arms. Your legs would perhaps be able to slowly switch in the air. Fast at first.
With every repetition you're learning. Trying to slow the movement down. Every little improvement should be followed with a sense of mastery. Be happy every time you notice small improvements.
Vignasa. Floating up dog. Perhaps an extra push up. Back to down dog.
Second side immediately. Left leg up. Inhale. Left knee to left wrist.
Repeat two times. Inhale. Exhale. Inhale.
Exhale. Last dog. Inhale. Left foot forward.
Arms back and up. Crescent pose. Hands in front of your chest. Straighten both knees.
Stay balanced. Take five breaths. Don't move your gaze. Keep staring straight forward.
Lift your chest and breathe. Arms up. Inhale. Exhale warrior three.
Stay open and straight. Bend your left knee. Hips are pointing down. They're not arched.
Angling out to the side. Right butt is facing down. Hands down. Slide back.
Switch the legs in the air without bending your knees. Don't bend your knees. Only when you kick off you bend the knees. Maybe you can do this without bending the knee even when you kick off.
Maybe. It's distribution of weight. It's not speed power. It's just controlled distribution of weight.
Vinyasa. Back to down dog. Into turtle. Child's pose.
Take five breaths. Nice. Sit down on your butt. Forward fold.
Catch your knees, your ankles or your feet. I like crossing my arms so that I can rest my forehead on my biceps. Nice little trick that might work for you. Take three more breaths exactly where you are.
Now roll back into upside down guard. Weight should be in the shoulders, not in the neck. If you have problems with the neck or feel like this is too much, find a way to rest your lower back in your arms and your hands. If you can't stay here just on your own, never go here against an opponent.
It's actually really dangerous of course. Nice. Let's counter this. Sit back up on your butt.
Reverse tabletop. Lift your chest. Try to backbend which is almost impossible in reverse tabletop. But think like a backbend.
Squeeze your butt. Lift your chest. Lengthen your belly. Sit down.
Release your arms. Let's do the same thing again but with crossed ankles and straight legs. So reverse plank with crossed ankles. Take five.
One. Two. Three. Four.
And five. Sit down with crossed ankles and do a crossed ankle forward fold. Keep your ankles crossed. Keep your legs straight.
Fold down as deep as you can but stop at 70%. Leave some wiggle room. You should not feel miserable. You should feel good where you are.
Otherwise you didn't go to 70%. You went too far. Switch the crossing. Reverse plank.
Five. Four. Keep lifting. Keep looking up.
Three. Two. One. Sit down forward fold just as you are.
Nice. Let's finish off where we started. Lay down on your back. Release your shoulders and your hips.
Feel the beating of your heart. Feel the movement of your breath. And let that be enough for this moment. And let that be enough for this moment.
And let that be enough for this moment. And let that be enough for this moment. And let that be enough for this moment. And let that be enough for this moment.
And let that be enough for this moment. And let that be enough for this moment. And let that be enough for this moment.
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