Full Yoga Class by Sebastian: 46-Min Complete Flow

And then back to center lifting your hips off the floor arms overhead. Inhale when you go up. As you exhale roll each vertebra down and lower your arms trying to synchronize the breath and movement. Inhale peeling each vertebra off the floor.

Exhale rolling down. One more round trying to go as high as you can without being crazy. Exhale lower down hugging the knees in. Grab your hamstrings and make small rock and roll movements up and down rolling back rolling up rolling back rolling up.

Stay on your back and do some windshield wipers. I forgot that one. The wide legs knees over to the left. Engage the butt and push the foot down and then switch sides.

Use some power from the glutes to stretch the front of your hips. One more on each side. Just slow windshield wipers. We're used to doing it bam bam from side to side.

It should slow down all movements in today's class. Nice. Now let's rock and roll again and roll all the way up to a seated position finding a comfortable cross-legged position. Grab your knees posture lift your chest and start moving around in small circles first and then make them bigger and bigger.

You can move your neck move your whole spine in random circles. Freestyling a little bit on your butt here. That can be an Olympic sport but freestyling. Switching directions same thing other way.

See how your breath naturally follows the movement. Switching the crossing of your legs. I'm going to do the same. And now posture up.

Make sure you're seated in front on front of the hips. Arms out to the side. Start side stretching. One hand down other arm up.

Go as deep as you need to or as shallow as you can. Just ease into a side stretch. We're usually a lot tighter in the side body than we realize. So go gently in the start.

The first third of the class will be warm-ups and then we will move into a more heat building sequence before the stretching and cool down in the end. We have a nice journey in front of us. Back to center. Move over to all fours to stretch your wrists.

Turn the fingers back and just move back to stretch the forearms the wrists and the palms and the fingers. Take a breath and another breath. And then fingers forward move back into turtle and from a turtle take a breath and roll your spine forward to a plank with your knees down and lower down through a push-up all the way down to the ground. Lift your chest and squeeze your elbows in.

On your next exhale move back all the way to turtle. One more of those. Inhale as you roll forward. When you lower down exhale engage your back.

Lift your chest. Inhale pushing back to turtle. One more round inhaling as you roll forward as you're lowering down. Exhale lifting the chest on the inhale pushing back to all fours this time.

Place your knees under your hips. Keep everything strong and straight. Lift your right knee out to the side bend the knee and do some circles. Don't circle the whole body your hips only.

Any direction is fine just make big hip circles. Take another breath keep doing what you're doing. Looks good. Switching sides same thing second side.

Moving your hips activating your glutes lubricating your hip joint. And then sit down on your knees arms over head good posture start pumping your fists in the air as fast and hard as you can. Let's build some heat with some fire breath. So focusing only on the exhale go in the same rhythm as you're pumping your fingers.

So we still have 20 left but you have to go a little bit faster. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 inhale and say ah spread your fingers and place your hands for plank hands. Stepping back into a plank take a breath in plank. Keep this engagement when you're moving back into your first down dog.

Keep a little bend in your knees but keep the arms and spine straight. Take one breath in dog we will do this position a lot in this class but just say hello to your first little doggy. Walking the hands backwards to meet your feet so walk backwards on the mat into a forward fold. Bend your knees for this first one and make sure your belly is connected to your thigh so you're not rounding the spine.

Drop your head take a breath here. Bend your knees into a squat lift your head and inhale look up or forward exhale do a fold again keep a little bend in your knees for now. Inhale again butt down head up do a couple more of these finding your natural cadence your natural flow and pace. So we're going to do a little bit of and pace one more inhale as you go up with the head and exhale fold forward bend the knees generously and roll ragdoll all the way up into standing hands meet in front of the chest weight in the heels.

Some half salutations inhale sweep your arms up look up exhale hinge from the hips touch the floor maybe bend your knees walk your hands to fingertips so lift up as high as you can maybe even place the hands on your chins straight legs straight arms straight spine half lift exhale when you fold forward bend your knees ragdoll all the way up to standing inhale arms up hinge from the hips exhale fold all the way down forward half lift again straight spine straight arms straight legs exhale fold slightly deeper than the last one final round all the way up inhale arms to the ceiling hinge from the hips exhale fold forward and take a full in and exhale in a deep forward fold working progressively into more and more stretchy positions walking forward to a plank to a dog sorry then do a couple of dog squats just bend your knees lower down and push backwards as you lift your butt do that a couple of times so the down dog is not a plank we're not moving forward we're using the hands to push everything backwards the butt goes up thighs go back one more of those nice lift your heels and do a spinal roll forward to a plank strong plank engage your whole body inhale exhale lower down to the ground squeeze your elbows in lift your chest for a cobra and really roll your shoulder away from the floor flat feet on your exhale lower down tuck your toes and inhale to prepare using your knees in the ground if needed pushing back to a plank or a modified plank back to dog same sequence again roll forward through your spine plank inhale in plank exhale strong push up all the way down to the floor flat feet elbows in cobra inhale lift your neck without neck cranking pushing lowering back down inhale to prep exhale tucked toes plank dog this is called the vinyasa the core of this class do three more on your own rolling forward as you inhale when you exhale you lower down do one of those engaged back bends where you're using mostly your back not so much your hands and try to find the details that your body has latent naturally you don't need to tell your body what to do if you just let it do what it should it's going to do most of the things correctly just a couple of pointers we need here and there so one more full round on your own from the next dog do one more full round so five total and then we move on just breathe and enjoy the flow so one more round maybe pick up the pace a little bit breathe deep but move a little bit faster okay strong back bend nice let's meet in the down dog and from the down dog walk the feet slowly forward to meet your hands but keep the legs straight as long as you can when you feel that your palms are starting to lift then you start bending the knees try to walk into a deep forward fold with or without your palms in the ground half lift remember what we said straight arms straight legs straight spine fold forward exhale roll all the way up to standing arms overhead find the posture pose hands in front of your chest lean back into your heels some sun salutations see inhale sweep your arms up hinge from the hips exhale fold forward half lift inhale step your right leg only back look forward drop your hips inhale exhale move your butt back and do a hamstring stretch a couple more of those inhale forward exhale back if it's not accessible to do with both legs keep your right knee in the ground one more inhale forward and exhale back put your right knee under your hips lift your arms overhead for a lunge on your net next exhale interlacing the finger clasping your hands behind your back really rolling your shoulders backwards lifting the chest good posture on the next inhale sweep your arms up and release exhale hands down stepping back into the dog same thing again stepping the right foot forward same sequence we just did right foot forward inhale drop the hips exhale fold three of those with your breath inhale when you go forward exhale try to touch your forehead closer to your knee or shin one more inhale and exhale very nice knee under hip arms overhead inhale clasping your hands switching the thumbs small detail but over time will make a difference lifting your chest taking a breath arms overhead inhale hands to right foot step both feet forward half lift inhale exhale fold resetting in standing inhale rolling all the way up hands in front of chest one more round slightly different inhale arms up hinge and fold exhale strong half lift look forward inhale stepping the left foot back right arm up do some big shoulder circles here very nice and then place your left knee in the ground catching your the outside of your ankle for a lizard pose with a foot grab if you can't grab the foot try to grab the foot for the next six months releasing this plank hands stepping back into a dog taking a half a moment in dog to reset left foot forward between your hands left arm up shoulder circles follow the hand with your gaze to get a nice chest opener back knee down catch the outside of your ankle engage the toes and open the chest very nice plank hands step forward release the foot half lift inhale exhale fold all the way up into standing inhale exhale standing position moving into a more heat building sequence we call it sun salutation b arms down bend your knees touch the floor inhale arms overhead but stay with bent knees take a breath here full in an exhale chair pose fire building pose on your next exhale fold forward a little bit deeper than before half lift inhale exhale step or jump back through a vinyasa so plank low down to the belly strong cobra push back to plank let's meet in dog this is the same thing we will do over and over from now on the vinyasa from the dog lift the right leg out behind you bend and open on your toes exhale knee to your face crunch it forward and try to place the foot between your hands helping with your right hand if needed coming up into a high lunge arms overhead take a breath here take a moment to find nice posture and a stable foundation in your legs and hips lean forward but throw your arms behind you balancing on your right leg so keep your whole body in a plank but balancing on a slightly bent right knee one more second both hands in the ground for a standing split inhale lift your head and foot exhale lower everything down do that two more times inhale lift high exhale lower inhale high stepping back through a vinyasa plank belly cobra dog take a moment in dog when you reach it and second side lifting the left leg bend and open on your toes inhale knee to nose exhale crescent pose aka high lunge take a moment strong feet strong knees strong hips very good arms behind you leaning forward keep your core engaged keep your shoulders rolled back three two nice keep pointing the toes down one foot down standing splits lift your head and foot inhale exhale make everything meets down two more inhale lift lift lift exhale push it together one more lift stepping back through a vinyasa meet in dog with or without the knees in the ground always there is no shame in doing it things correctly rather than sloppily bend your knees look forward inhale jump or float or step to the front of the mat half lift inhale exhale fold bending the knees sweep your arms up stay here for three two one forward fold exhale half lift inhale jump step meet in down dog a vinyasa if you want you can start skipping if you feel that you're starting to do them sloppily same thing again right leg out behind you bend and open the hips inhale roll the knee to your face coming up into a high lunge so both arms overhead and then looking towards the right twisting your arms left arm forward right arm back arms overhead inhale lift your hips high exhale twist deeper into a twisting high lunge one more inhale lift exhale twist as deep as you can holding the balance and then just place your left reversing left hand up thank you left hand down twisting lunge we're trying to find the balance with a stable left shoulder moving back into a side plank stacking the hips over hips and the feet over feet shoulders over shoulders three two one vinyasa plank moving through the low push-up through a back bend pushing back to all fours or to plank meeting in dog same thing second side left leg out behind you bend bend the knee open the hips exhale roll the knee to your face place the foot between the hands arms overhead take a moment in high lunge right arm forward left arm back for a high lunge twist lift your arms straighten the legs nice inhale exhale open and twist one more inhale exhale twist as deep as you can reversing right arm up inhale right hand down exhale stretch the left arm up and take a moment to find alignment and then as slow as you can without losing balance stacking the hips stacking the feet stacking the shoulders three two one plank pose vinyasa let's meet in down dog taking one breath in down dog bending your knees looking forward inhale to prep exhale step or jump forward half lift inhale exhale fold bending the knees into chair pose grazing the floor with your fingertips and then arms up hold for three two move your butt back slightly one and forward fold strong half lift inhale exhale step or jump back through a vinyasa or just step straight to downward dog final round of sun salutation b meeting in down dog stretching the right leg out behind you come up on your toes bend and open inhale roll the knee to your face and place the foot between your hands again high lunge arms up keep your arms up and kick your left leg forward as far away and as high far away and as high as possible it's very easy to bending the standing leg try to straighten the right knee and balance on your whole right foot three lift your chest two one sweep the left leg back keep your right both arms forward hold here for three two one standing split so hands down you have to jump the right foot back to create some space keep the whole left leg engaged and lean the weight forward into your fingertips and look at your fingers not your feet and do a few handstand jumps not both legs at the same time just one leg trying to stack the hips over shoulders handstands is super easy when you do it right almost impossible and even dangerous to you and everybody around you when you do it wrong do another handstand jump here so three four five of these maybe catch the hands if you get stuck upside down have someone come and help you down vinyasa on your own meeting in down dog finding a nice cadence a nice flow of the breath the breath and movement flows together meeting in down dog doing this same sequence on the second side lifting the left foot bend and open inhale exhale knee to nose foot between the hands arms up take a moment to find the balance finding a good posture keep your arms up kick your right toes as high as you can without bending the standing leg you're probably feeling some painful hip flexors and some unstretched hamstrings here it's the same for everyone not just you moving into warrior three arms forward right leg back three two one standing splits palms in the ground you need to get the palms down so jump back enough so that you can get a strong foundation do a few handstand jumps but i repeat myself because you keep repeating the same mistake don't jump both legs up in this class if you want to learn handstands we do that in a workshop don't try to catch the handstands like a crazy banana one more and then move through your vignassa in your own pace meeting in down dog from down dog let's do a few flows so jump up and clap your feet in the air and then sit down in a squat and clap your hands let's do that two more times clap your feet clap your hands clap your feet clap your hands very nice having some fun today and then land in a squat in front of the mat take a breath in a squat using your your triceps and elbows to push the knees away wiggle yourself deep into your hips maybe move your neck when we do handstands we tend to tense up the traps so releasing the tension we create sitting down on your butt with or without your hands as support moving into boat pose straight spine keep your knees bent first some people might straighten the legs but make sure that you lift your chest when you exhale lower down into a half boat and when you inhale you lift up lift the chest exhale round your spine and inhale lift and exhale down we have 65 more to go inhale up and exhale down last one inhale and exhale arms overhead rolling back into a upside down position as far as your neck allows if you have neck problems don't go fast or too far take a moment here let's work on our mobility rolling up into a squat maybe without using the hands for some of us that's the goal for some of us it's the reality knees down hips forward double hip thrust maybe hands to butt and push forward just keep flowing back to squat back to upside down guard rolling through that half boat that we did one more full round all the way up and all the way down finding your own way without cheating and being sloppy okay on this last round let's meet in a squat placing your arms in plank hands shelving the triceps with the knees moving into arm balance crow pose three two one stepping back through avinyasa or just straight to dog your choice time for some ban ban step your right foot on the outside of the right hand right arm up twist hands down high jump switch the legs in the air and lift your left arm and pick up the pace and jump and twist and jump and twist and jump that was five we have five more and a jump and a twist and a jump and a twist three more and a jump and a twist and two more jump and twist and jump and twist stop here place the hands in the ground figure out how deep you want to try to go maybe knee down maybe elbows down maybe chest down no probably not i never seen anyone put their chest down here but take a moment to enjoy the bam bam of your heart feel the pulse in your chest feel the heart beating in your chest two more breaths and then another round hands down lifting the left arm and then switching a little bit faster now switch and twist switch and twist boom nice and we have six more five more nice keep lifting your hips four three two and one right leg forward same thing here moving into a deep hip stretch ah enjoy the silence plank hands stepping back into dog moving into a static stand-up sequence lifting the right leg out behind you bend and open the hips inhale knee to nose exhale place the foot between the hands back heel down circling the arm so that your right arm is pointing forward left arm is pointing up finding a good alignment with the legs so that your right knee is pointing forward you're balancing on your feet and your upper body is balancing on your hips lower the shoulders and make sure you're not in a neck crank take three breaths here here one more both legs straight turning to the left so that your toes are pointing parallel or maybe inwards arms up inhale slowly hinging from the hips exhaling fingertips to the ground if you feel stiff here walk your feet slightly wider and walk your hands forward without moving the butt if you're not feeling stiff you're feeling flexible today walk your hands back in between your legs so that your head is almost but not quite touching the ground if you have weird proportions like me or you're very flexible walk your feet narrower so that you're not resting on your head take three long breaths in silence and solitude nice hands under face half lift inhale as you exhale walk the hands forward and turn your toes back to where they were move your hands forward lift your back leg and place your right hand out to the right two o'clock for an open hip balancing position make sure that your left leg is not a tail but flex your foot so that you can balance over your big toe and try to open it's kind of like a side plank on one foot so think the side plank but balance on the right big toe take three breaths here not an easy pose to do anywhere especially not on a jiu-jitsu mat and then hands down stepping back through a vinyasa picking up some fire in the upper body again back bend inhale exhale down dog take a moment in dog to reset and let's do the same sequence second side left leg out inhale knee to face crunch it up foot between the hands back heel down circle into a warrior two left knee is pointing forward make sure that your feet is in a sensible position and stacking your upper body over your hips keep your core engaged without lowering your chest keep your chest lifted but keep snaring up your waist nice breathe and enjoy both legs straight turning towards the right active legs and feet arms overhead inhale hinging slowly from the hips until your fingers touch the ground either walking forward and wider or back and narrower finding a straddle where you can feel the stretch in the legs in the back of the legs and also a release of the lower back you should not have a low your lower back in tension your head the weight of your head should be pulling your spine longer so imagine that your head is really really heavy and that you're releasing the the back extenders so that from the hips down to the neck there is release and length take a breath hands under face half lift inhale walking your hands forward into a it's kind of like a standing split so you're lifting the back leg but you're placing the left hand 10 30 and then opening the hips stacking everything like a side plank but make sure that your foot is not far behind you but flex the foot so that you can balance the right leg is key to balancing on the big toe so find the balance and open up and stretch so beautiful hands down vinyasa plank inhale exhale lower down your back band of choice inhale exhale down dog rolling forward into a plank lowering down on the belly stretching your arms out behind your engage the back a lot so the back is working all the time here lifting the chest rolling the shoulders back lift your arms off the floor and bend your knees using the hamstrings to pull the heels in and then maybe you can catch your ankles not your feet and using the legs and arms for power to lift high so kick the toes back and squeeze your knee slightly exhale keep the hands but lower your forehead down to the ground do that two more times inhale use everything to lift up exhale keep the ankles lower down one more inhale this round stay here lift the thighs lift the chest three two and give me a little smile one slowly release finger by finger forehead on palms or back of or back of the hands and just enjoy being alive and we're doing the same thing one more time arms back lift the chest engage your back bend your knees catch the ankles not the top of the feet flex the feet maybe and use the power of your quads to lift up exhale forehead down two more inhale lift exhale down inhale lift and stay for 65 64 63 and slowly lower down and push back into a turtle passive forward fall where your lower back can say amazing moving into a dog but not an active dog just a sloppy little dog but up and back get your right knee to meet your right wrist setting up for a hip stretch to turn your ankle in under you the more plank you do the less intense the more you snuggle yourself down over your right thigh the more intense it will be if you are having problems just tilt your hips over to the side and do the 1990 position and just on your own explore and figure out where you can be to get a nice hip stretch everybody can get a stretch here especially the stiff people it should be easiest for you take some moments here to enjoy the heat we built up three more breaths in the hip stretch we call the pigeon pose place your hands in the ground and push your head up so that you can swing your left foot forward and place the right foot on your inner thigh make sure that you have good posture and you're seated in front of your hips not on your tailbone and then fingertips in the ground stay here if this is enough and then walk forward if it's accessible for you as far as necessary but not too far don't go to 100 and if you feel that you're so far forward that you can't breathe back off 30 40 percent and really enjoy the stretch because if you're not enjoying it you won't do it again and it won't be effective you need to find that enjoyable sweet spot two more breaths and then slowly moving back swinging your leg back into a the last dog for the class take a moment in dog to just enjoy this last one and then left knee forward to your left wrist and then just setting up for the same pose on the other side don't expect the same from this side as you did the first side the size will always be slightly different breathe if your neck is in trouble here i like stacking my fists and resting my forehead on my fists that's a little trick that i use when my neck is tense so this is the piece after the storm we did so many things up and down left and right backwards forwards now we have time to enjoy the piece so hands in the ground lifting the chest swinging the right foot forward for a symmetrical forward fold foot to inner thigh snuggle the hips fingertips good posture first and then release a little bit of that good posture and round slightly but always start as straight as you can and then peeling forward into as deep as is sensible fidgeting is common here avoid fidgeting it's a distraction we have seen it all so two more gentle breaths in janu silsasana a name not to remember lift your upper body but kick both legs forward setting up for a normal forward fold so either with bent knees hugging yourself give yourself a big old hug straighten spine first pulling a little bit and then either wiggle your feet forward or wiggle your butt back or don't wiggle at all just straighten the legs and catch the feet that's not the goal though we all have different proportions so we need to figure out how to stretch the legs and the back at the same time it should not feel just in the neck or the spine or the back or the hamstrings try to balance out the stretch so that you feel it everywhere and don't give yourself more than 30 percent of the time in the pose to figure it out decide that after you've done it for a couple of breaths be satisfied with that and don't try to keep looking it's like traveling around the world to find yourself when you're always where you are just be okay with being where you are and be absolutely still that's a challenge two more deep big old breaths and then just as slowly as you're lifting up as slowly you are lowering down to the back give yourself a hug pull the knees in and just try to compare this one to the first one we did in the beginning of the class how did you feel when you pulled the knees in towards your chest in the beginning and how are you feeling now we did a bunch of stuff we did a couple of exercises in the beginning and how are you feeling now we did a bunch of stuff together we breathed a little bit we moved notice what that did to your body and mind and then slowly release everything out starfish position wide legs wide arms but roll your shoulders under and make sure that you're not straining your neck tuck your shin in maybe tuck your hips so that your lower back is not straining take a big inhale inhale feel the belly and the chest and the throat and zip in a little bit extra hold it hold it hold it for as long as you feel like and then release and close your eyes the last pose you . . . .

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